Checkout – Page 5 – SNORIDGE CROSSFIT

Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min. & Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run & Solo WOD: FT: Run; DB Hang Squat Cleans, DB Push Press; Run

Team WOD Pt. 1: Hang Squat Clean 1RM in 6 min.

Log your best Hang Squat Clean 1 rep max lift.

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

Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner Run

For time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run 400m

Solo WOD: FT: Run; DB Hang Squat Cleans, DB Push Press; Run

For time:
Run 400m
— then —
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
15 Dumbbell Hang Squat Cleans
15 Dumbbell Push Press
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Press
5 Dumbbell Hang Squat Cleans
5 Dumbbell Push Press
— then —
Run 400m

Photo by @snoridgecrossfit

We’ve had to make slight increases to our monthly rates to adjust to the rising costs and inflation across all aspects of the business. We continue to try to minimize the impacts to you as members as this is only our third rate increase in our 14 year history.

Updated Pricing: monthly rates are here

Lifting: Bench Press and Bent Over Barbell Rows & Opt. 1: Jackie & Opt. 2: Jacked Jackie

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

Opt. 1: Jackie

For time:
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Opt. 2: Jacked Jackie

For time:
Row 1000m
60 Thrusters (65/45)
30 Pull Up (Chest To Bar)

Photo by @snoridgecrossfit

Events:

10/28 Saturday class: Frankenchipper 2.0

Saturday at 9:00am is the annual Frankenchipper WOD (Team and Solo version)
Wear a costume!

Coaches and Athletes React to 2024 Season Changes

Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alt DB Snatches & AMRAP 14 min: Run, Power Cleans, Lateral Burpee Over Bars, and Alt Single Arm Dumbbell Snatches

Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
Team Run 200m
10 Power Cleans (135/95)
12 Lateral Burpee Over Bars
12 Alternating Single Arm Dumbbell Snatches (50/35)

AMRAP 14 min: Run, Power Cleans, Lateral Burpee Over Bars, and Alt Single Arm Dumbbell Snatches

Complete as many rounds as possible in 14 mins of:
Run 200m
5 Power Cleans (135/95)
6 Lateral Burpee Over Bars
6 Alternating Single Arm Dumbbell Snatches (50/35)

Photo by @snoridgecrossfit

Clean Pull + Hang Squat Clean 1-1-1 & Opt. 1: Nasty Girls & Opt. 2: 3 RFT: Air Squats, Bar Muscle Ups and Hang Power Cleans

Clean Pull + Hang Squat Clean 1-1-1

Clean Pull + Hang Squat Clean 1-1-1

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

Opt. 1: “Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

* Scale MU to 2x Ring Dips

Opt. 2: 3 RFT: Air Squats, Bar Muscle Ups and Hang Power Cleans

3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)

Photo by @snoridgecrossfit

CrossFit: Nasty Girls – A Retrospective

Team WOD: FT: Deadlifts, Double Unders, One Arm Dumbbell Snatch and Double Unders & Solo WOD: 5 RFT: Deadlifts, Double Unders, and Alt DB Snatches

Team WOD: FT: Deadlifts, Double Unders, One Arm Dumbbell Snatch and Double Unders

For time:
100 Deadlifts (225/155)
150 Double Unders
150 One Arm Dumbbell Snatch (Alternating) (50/35)
150 Double Unders

Solo WOD: 5 RFT: Deadlifts, Double Unders, and Alt DB Snatches

5 rounds for time of:
10 Deadlifts (225/155)
30 Double Unders
12 Alternating Dumbbell Snatches (50/35)

Photo by @snoridgecrossfit

No Results pic

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks & Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run (20/14) 200m
50 Wall Ball (Partner) (20/14)
50 Power Cleans (115/75)
50 Push Jerks (115/75)
Partner Med Ball Run 400m
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
Partner Med Ball Run 400m

Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
Med Ball Run (20/14) 200m
25 Wall Balls (20/14)
25 Power Cleans (115/75)
25 Push Jerks (115/75)
Med Ball Run 200m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run 200m

Photo by @snoridgecrossfit

Push Press 3-3-3-3 & Opt. 1: Dirty Thirty & Opt. 2: Filthy Fifty

Push Press 3-3-3-3

Push Press 3-3-3-3

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

Opt. 1: Dirty Thirty

For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35#/26#)
30 Lunges
30 Knees-to-elbows
30 Push Press (45#/35#)
30 Back Extensions
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders

Opt. 2: Filthy Fifty

For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders

Photo by @snoridgecrossfit

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs & Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)

Solo WOD: AMRAP 14 mins: Row Cal, Box Jump Overs, and DB Devil Press

Complete as many rounds as possible in 14 mins of:
10 Row Calories
6 Box Jump Overs (24″/20″)
4 Dumbbell Devil Press, pick load

Photo by @snoridgecrossfit

Dave Castro on 2024 CrossFit Games: “95% of Events Are Going to be Inside”

Front Squat 6-5-4 & Opt. 1: Angie & Opt. 2: ½ Angie

Front Squat 6-5-4

Front Squat 6-5-4

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

Opt. 1: Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Opt. 2: ½ Angie

For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Photo by @snoridgecrossfit

Benchmark Tueday continues!

The CF Games have announced their new location:

2024 Games Location Announcement

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings & Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.

Post total rounds.

Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

7 rounds for time of:
7 Squat Cleans (95/65)
7 Toes-to-bars
7 Kettlebell Swings (70/53)

Photo by @snoridgecrossfit

Rogue Invitational Software Glitch; Jayson Hopper & Christine Kolenbrander Get Invites

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