Checkout – Page 22 – SNORIDGE CROSSFIT

Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches & Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches

Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches

As a team of 2 complete for time:
150 Double Unders
60 Partner Alternating Wall Balls (20#/14#)
30 Power Snatches (115#/80#)
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest

Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches

5 rounds for time of:
30 Double Unders
15 Wall Balls (20#/14#)
7 Power Snatches (115#/75#)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

11/22 Mon – 11/24 Wed: Regular schedule
11/25 Thursday: Closed
11/26 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 4:00pm
11/27 Saturday: Regular schedule

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups & Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

As a team of 2 complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts (135#/95#)
40 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
20 Chest-to-bar Pull-ups
* As a team of 2 alternate work/rest

Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

5 rounds for time of:
30 Double Unders
14 Deadlifts (135#/95#)
12 Hang Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
8 Chest-to-bar Pull-ups

Photo by @robcwilson @snoridgecrossfit

Mayhem Making Monstrous Offseason Moves, Adds 2 Top Ten Games Finishers, 4 Total

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

Team WOD: Team Frankenchipper 2.0

As a team of 2 complete 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#)
* As a team of 2 alternate work/rest on the movements. Run is together.

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#)

Photos by @robcwilson @snoridgecrossfit

Great turnout for the Frankenchipper 2.0 today! Next year will be more costumes!

The 2022 CrossFit Games Season Schedule

Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Squats, and Wall Balls

Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls

As a team of 2 complete 20 rounds for time of:
5 Hang Power Cleans (135#/95#)
7 Front Squats (135#/95#)
9 Wall Balls (20#/14#)
* As a team of 2 alternate each movement.

Solo WOD: 10 RFT: Hang Power Cleans, Front Squats, and Wall Balls

10 rounds for time of:
4 Hang Power Cleans (135#/95#)
6 Front Squats (135#/95#)
8 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

So long Jaycin! You’ll be greatly missed by your gym family and we wish you nothing but the best of luck on your next adventure.

CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday? Go here for details and how to sign up.

Kari Pearce to Hang it Up After Rogue Invitational

Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs & Solo WOD: AMRAP 12 mins: Box Jumps, Overhead Squats, AbMat Sit-ups, and Run

Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs

As a team of 2 complete as many rounds as possible in 22 mins of:
10 Box Jumps (30″/24″)
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Partner Run 100m
* Alternate work/rest with your partner (one working at a time). Both partners run 100m together.

Solo WOD: AMRAP 12 mins: Box Jumps, Overhead Squats, AbMat Sit-ups, and Run

Complete as many rounds as possible in 12 mins of:
5 Box Jumps (30″/24″)
10 Overhead Squats (115#/75#)
15 AbMat Sit-ups
Run 100m

Photo by @robcwilson @snoridgecrossfit

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans & Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Alternate WB throws and one works/rests for bar movements. One bar and one med ball per team.

Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans

3 rounds for time of:
21 Wall Balls (20#/14#)
15 Shoulder-to-Overheads (115#/75#)
9 Squat Cleans (115#/75#)

Photo by @robcwilson @snoridgecrossfit

Welcome Zeke to the ranks of the SRCF Coaches! Zeke will be coaching the 5pm Monday and the NEW 8:30am Saturday classes. We are cancelling the 10:30am class due to lack of attendance.

Teens Class: We will resume our SRCF Teens class starting Tuesday 10/19. Classes are available every week on Tuesdays 4:00 – 5:00pm and Friday 2:00 – 3:00pm.

Back Squat : 3-3-3-3 & Row: 250m / 500m / 1000m / 500m / 250m & Checkout: 21-15-9: Toes-to-bars and Sit-ups

Back Squat : 3-3-3-3

Back Squat 3-3-3-3

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

Row: 250m / 500m / 1000m / 500m / 250m, rest 1 min

Each for time:
Row 250m
Row 500m
Row 1000m
Row 500m
Row 250m

Rest 1 min between efforts.
* Write/log time for each distance

Checkout: 21-15-9: Toes-to-bars and Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

Photo by @robcwilson @snoridgecrossfit

Team WOD: “Jackie” Plus & Checkout: Run and Ab Chipper

Team WOD: “Jackie” Plus

As a team of 2 complete for time:
2400m Row
— then —
2 rounds of:
50 Thrusters (75#/55#)
50 Pull-ups
As a team of 2, complete the row then break up reps for 2 RFT. One partner works at a time, one rower, one barbell.

Solo Option: “Jackie”

For time:

1000m Row
50 Thrusters (45#/35#)
30 Pull-ups

Checkout: Run and Ab Chipper

For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings & Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.
* Do not drop empty barbells!

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

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