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3 rounds for time of:
Row 500m
18 Deadlifts (225#/155#)
Run 400m
@Home: FT: Kettlebell Swings and RunsFor time:
45 Kettlebell Swings (70#/53#)
Run 400m
35 Kettlebell Swings
Run 800m
25 Kettlebell Swings
Run 1200m
15 Kettlebell Swings
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m
3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.
Photo by @robcwilson @snoridgecrossfit
Outdoor: Chipper: Runs and Back, Front and Overhead SquatsFor time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
15 Wall Balls (20#/14#)
12 Deadlifts (185#/135#)
5 rounds for time of:
Run 400m
16 Single Dumbbell Front Rack Walking Lunges, pick load
20 Single Arm Dumbbell Deadlifts, pick load
* Use DB or KB, alternate 10 each arm for DL.
Photo by @robcwilson @snoridgecrossfit
Weather is looking dry tomorrow so we will have outdoor class at 11:30am and 4pm! Sign up on MB.
The world’s worst “fitness trainer” and the Biggest Loser of being a “fitness celebrity” chimes in yet again:
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m
16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.
@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10Dumbbell Glute Bridge 3×10
Use the same weight for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE:
Sat Times:
For time:
15 Power Clean & Jerks (135#/95#)
10 Lateral Burpee Over Bars
12 Power Clean & Jerks
10 Lateral Burpee Over Bars
9 Power Clean & Jerks
10 Lateral Burpee Over Bars
6 Power Clean & Jerks
10 Lateral Burpee Over Bars
3 Power Clean & Jerks
@Home: 21-15-9: Box Jump Overs and Devil Press21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Goblet Thrusters, pick load
10 Hollow Rocks
30 Double Unders
* Use DB or KB for Goblet Thrusters
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: AMRAP 20 mins: Run, Push Press and Sumo Deadlift High-pullsComplete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Sumo Deadlift High-pulls (95#/65#)
Complete as many rounds as possible in 20 mins of:
Run 400m
20 Single Arm Push Jerks, pick load
15 Kettlebell Sumo Deadlift High-pulls, pick load
* Complete 10 single arm push jerks on each arm (DB or KB)
* For DB version sub 15 DB power cleans each round (8 or 7 each arm)
Photo by @robcwilson @snoridgecrossfit
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing, 55/35 lbs
Box Jump Over, 24/20 in
Goblet Squat, 55/35 lbs
* Use 53/35 KB or 50/35 DB for RX
For time:
Run 800m
— then —
3 rounds of:
21 Kettlebell Swings (53#/35#)
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
— then —
Run 800m
* Dumbbell Subs:
Swing: Perform a Two handed DB swing for KB
SDHP: Alternating single arm DB High Pull (see demo video)
Warm-up:
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30sec)
-PVC Passthrus (3 reps)
-Walk on tippy-toes
-High knees
-Butt kickers
2 Rounds of 10 reps
-Air Squats
-Push-ups
Outdoor WOD: FT: Run, Clean & Jerks and RunFor time:
Run 800m
30 Clean & Jerks, pick load
Run 800m
* Limited Saturday outdoor classes behind gym. Sign-up required.
Photo by @robcwilson @snoridgecrossfit
On Saturday the weather cooperated and allowed us to hold 4 outdoor class times. Cross your fingers that the weather holds for this Friday or Saturday and if it is dry we will plan to have some limited class times to sign up for. Stay tuned!
On Thursday we will not be programming a workout due to Thanksgiving. If you want to workout then go for a run or find an old one from the April-May timeframe on the site.
