Category: Checkout

Team WOD: Team Frankenchipper 2.0 & Solo WOD: Frankenchipper 2.0

Team WOD: Team Frankenchipper 2.0

For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)

BTWB

Solo WOD: Frankenchipper 2.0

For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)

BTWB

Photo by @snoridgecrossfit

Results

Single Arm Bent Over Row 8-8-8-8 & Ring Dips 8-8-6-6 & 4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

Single Arm Bent Over Row 8-8-8-8

Single Arm Bent Over Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Ring Dips 8-8-6-6

Ring Dips 8-8-6-6

Rest as needed between efforts.

BTWB

4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

4 rounds, 1 min per station, for max reps of:
Handstand Push-up
Alternating Single Arm Devil Press (50#/35#)
Box Jump Over
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo  by @snoridgecrossfit

How to Watch the 2022 Rogue Invitational and Schedule of Events

Results

Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps & Solo WOD: AMRAP 15 mins: Rows, Box Jumps, Wall Balls, and Deadlifts

Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box Jumps

Complete as many rounds as possible in 20 mins of:
20 Deadlifts (225#/155#)
Partner Row 300m
30 Partner Wall Balls (20#/14#)
Partner Row 300m
20 Box Jumps (24″/20″)

BTWB

Solo WOD: AMRAP 15 mins: Rows, Box Jumps, Wall Balls, and Deadlifts

Complete as many rounds as possible in 15 mins of:
Row 400m
15 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
5 Deadlifts (225#/155#)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run & Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

As a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team

* Alternate work with your partner as one works, one rests. For the final run (run as a team),

Post total time.

BTWB

Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m

BTWB

Photo by @snoridgecrossfit

Next Saturday!

Events:

SRCF Gymnastics Skills Clinic

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham

Results

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

Bench Press 2-2-2

Bench Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic
  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.
Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

Results

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row and Burpee Ring Muscle-ups

Bench Press 2-2-2

Bench Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper & Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

Team WOD: 6 min to find 1RM Max Power Snatch

Log your best Power Snatch 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper

For time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells

BTWB

Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

For time:
50 Double Unders
— then —
12 Power Snatches (115#/75#)
12 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
6 Power Snatches
6 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
12 Power Snatches
12 Lateral Burpee Over Bars
— then —
50 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB Snatch & Solo WOD: AMRAP 15 mins: Run, Deadlifts, Box Jumps and DB Snatch

Team WOD: AMRAP 20 mins: Partner Runs, Deadlifts, Box Jumps, and DB Snatch

Complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Deadlifts (225#/155#)
Partner Run 200m
30 Box Jumps (24″/20″)
Partner Run 200m
40 Alternating Dumbbell Snatches (50#/35#)

BTWB

Solo WOD: AMRAP 15 mins: Run, Deadlifts, Box Jumps and DB Snatch

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Deadlifts (225#/155#)
Run 200m
15 Box Jumps (24″/20″)
Run 200m
20 Alternating Dumbbell Snatches (50#/35#)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 15 mins: Partner deadlifts, Partner Wall Balls and Run & Solo WOD: AMRAP 15 mins: Deadlifts, Wall Balls and Run

Team WOD: AMRAP 15 mins: Partner deadlifts, Partner Wall Balls and Run

Complete as many rounds as possible in 15 mins of:
10 Partner deadlifts (275#/185#)
30 Alternating Wall Ball (Partner) (20#/14#)
Run 200m

BTWB

Solo WOD: AMRAP 15 mins: Deadlifts, Wall Balls and Run

Complete as many rounds as possible in 15 mins of:
8 Deadlifts (225#/155#)
10 Wall Balls (20#/14#)
Run 200m

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls

Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls

As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.

* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.

Post total time.

BTWB

Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls

10 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT