Checkout – Page 30 – SNORIDGE CROSSFIT

5 rounds for time of:
8 Power Cleans (135#/95#)
8 Kettlebell Goblet Box Step-ups (53#/35# to 20″)
Kettlebell Overhead Carry (53#/35 #) 100m
* KB Goblet step ups use 20″ box for all.

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Checkout: 3 RFT: KB Russian Twists and Sit-ups

3 rounds for time of:
20 Kettlebell Russian Twists
20 AbMat Sit-ups

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Photo by @robcwilson @snoridgecrossfit

Results

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Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows & Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row 200m

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Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

We miss you Sam! Today was the 4th year since Sam left us. Much love to the Saimo family. #missingyousamsaimo

Results

E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps

E2MOM for 20 mins: Power Clean & Push Jerk

2 Power Clean & Push Jerks, pick load

Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.

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FT: Runs and Box Jumps

For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps

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Photo by @robcwilson @snoridgecrossfit

A great interview with some insghts into the new CrossFit owner and CEO Eric Roza. A refreshing glimpse into the direction that CF is headed!

CrossFit Community Town Hall

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E2MOM for 20 mins: Power Snatches and Overhead Squats & AMRAP 8 mins: Overhead Squats, Run and Hand Release Push-ups

E2MOM for 20 mins: Power Snatches and Overhead Squats

Every 2 mins for 20 mins do:
1 Power Snatch, pick load
2 Overhead Squats, pick load
*Build up in weight.

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AMRAP 8 mins: Overhead Squats, Run and Hand Release Push-ups

Complete as many rounds as possible in 8 mins of:
8 Overhead Squats (75#/55#)
Run 200m
8 Hand Release Push-ups

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Photo by @robcwilson @snoridgecrossfit

Mayhem Madness Canceled Due to Pandemic Travel Restrictions

Results

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5 RFT: Run, Muscle-ups and Thrusters & Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups

5 RFT: Run, Muscle-ups and Thrusters

5 rounds for time of:
Run 200m
3 Muscle-ups
15 Thrusters (75#/55#)
* Scale 3 MU to 5 Strict Pull-ups or 9 Ring Rows each round

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Checkout: FT: AbMat Sit-ups and Alternating Single Leg V-ups

For time:
50 AbMat Sit-ups
50 Alternating Single Leg V-ups

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Photo by @robcwilson @snoridgecrossfit

Results

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E2MOM for 20 mins: Power Clean + Hang Squat Clean & Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs

E2MOM for 20 mins: Power Clean + Hang Squat Clean

1 Power Clean + Hang Squat Clean, pick load

Every 2 mins for 20 mins.
* Choose load, complete complex of 1+1. Build up in weight as you go

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Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs

Complete as many rounds as possible in 5 mins of:
5 Dumbbell Squat Cleans, pick load
Run 100m
* Do not drop DB’s

BTWB

Photo by @robcwilson @snoridgecrossfit

I was asked yesterday why we didn’t program a strength portion upfront. I realized I hadn’t posted my reasoning and wanted to share more broadly. In short (because I could talk about this ad nauseum), we are all getting used to working out again with a barbell (though some are at different points in their journey for those who own a barbell). Not only are we wanting to prevent injury but I also want to allow us to get comfortable with moving loads again at manageable weights and reps while allowing for proper recovery.

On top of that I want to return us more to what Michelle and I feel are the basics of CrossFit methodology. We want to focus on technique first and vary modal domains. We want to keep the programming focused on being “fun” and not predictable. We want to allow for all of us to do some benchmarks, Hero workouts, and different styles of workouts we haven’t done as much in the past couple of years. Some days it means a heavy day, other days a long or short workout, repeated high intensity intervals or long duration moderate domains, couplets or triplets, etc.

Last is with our current capacity capped from Phase 2 restrictions we want to allow for efficient classes that don’t run long and allow for distancing and “personal” workspaces. By not having a pre-workout strength session as often we can more easily accomplish this!

Future of CrossFit Summit Kicks Off Today

Results

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E2MOM for 20 mins: Squat Snatches and Power Snatches & Checkout: AMRAP 6 mins: Overhead Squats and Run

E2MOM for 20 mins: Squat Snatches and Power Snatches

Every 2 mins for 20 mins do:
1 Squat Snatch, pick load
1 Power Snatch, pick load
*Build up in weight.

BTWB

Checkout: AMRAP 6 mins: Overhead Squats and Run

Complete as many rounds as possible in 6 mins of:
5 Overhead Squats (95#/65#)
Run 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

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Murph & Half Murph w/Full Run & 1/2 Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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Half Murph w/Full Run

For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

Post total time.

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1/2 Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Photo by @robcwilson @snoridgecrossfit

To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter! When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.

Individuals may remove their face coverings when in public settings under the following circumstances:

- While engaged in indoor or outdoor exercise activities, such as walking, hiking, bicycling, or running, provided that a distance of at least six feet is maintained from non-household members, except that face covering requirements for individuals engaged in team sports activities are governed by the requirements issued by the Governor
- While in an outdoor public area, provided that a distance of at least six feet is maintained from non-household members

Starting this week 5:30am class is back to M,T,W, and Friday. Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!

Results

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans & Post WOD: 2 Minute Challenge: Burpees

5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans

5 rounds for time of:
12 Box Jumps (24″/20″)
9 Dumbbell Deadlifts (50#/35#)
6 Dumbbell Hang Power Cleans (50#/35#)

BTWB

Post WOD: 2 Minute Challenge: Burpees

As many reps as possible in 2 mins of:
Burpee

Standards:
– drop to the ground however you like
– your CHEST must touch the ground at the bottom
– stand up however you want
– jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead)
– it doesn’t matter how high you get off the ground, as long as the feet leave the ground
– the jump must be upright (ie. torso vertical while in the air)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

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