Checkout – Page 9 – SNORIDGE CROSSFIT

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

BTWB

Solo WOD: 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

BTWB

Photo by @snoridgecrossfit

Results

Memorial Day Murph & Half Murph & Team Murph

Memorial Day Murph

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

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.

BTWB

Half 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

Team Murph

For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m

Work in teams of 2. Both partners run the 800m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m.

BTWB

Photos by @snoridgecrossfit

We celebrated our 14th birthday as an affiliate this past month!

Results

Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD: Pt. 2: AMRAP 10 mins: Run, Sled Push, Rows, Farmer Carry, and Run & Solo WOD: AMRAP 15 mins: Row, Deadlifts, Wall Balls, Farmer Carry and Run

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20/14)
20 Deadlifts (185/135)

BTWB

Team WOD: Pt. 2: AMRAP 10 mins: Run, Sled Push, Rows, Farmer Carry, and Run

Complete as many rounds as possible in 10 mins of:
Run 100m
50m Sled Push (115/90)
Row 125/100m
50m Farmer Carry (pick load)
Run, 100 m

BTWB

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

Complete as many rounds as possible in 15 mins of:
15 Row Cal
20 Deadlifts (185/135)
25 Wall Balls (20/14)
50m Farmer Carry (pick load)
Run 100m

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: 5 RFT: Run, Box Jumps, and Alt DB Devil Press & Pt. 2: EMOM for 5 mins: Squat Clean + Front Squat

Pt. 1: 5 RFT: Run, Box Jumps, and Alt DB Devil Press

5 rounds for time of:
Run 200m
10 Box Jumps (24″/20″)
10 Alternating Dumbbell Devil Press (50/35)
Rest 1 min

BTWB

Pt. 2: EMOM for 5 mins: Squat Clean + Front Squat

1 Squat Clean + Front Squat, pick load

Every 1 min for 5 mins.

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: FT: Row, DB Push Press, and DB Bench Press & Solo WOD: 18-15-12-9: Row, DB Push Press, and DB Bench Press & Checkout: Toes-to-bars Max Set

Team WOD: FT: Row, DB Push Press, and DB Bench Press

30-25-20-15-10 reps, for time of:
Team Of 2
Row Calorie
Dumbbell Push Press, pick load
Dumbbell Bench Press, pick load

BTWB

Solo WOD: 18-15-12-9: Row, DB Push Press, and DB Bench Press

18-15-12-9 reps, for time of:
Row Calorie
Dumbbell Push Press, pick load
Dumbbell Bench Press, pick load

BTWB

Checkout: Toes-to-bars Max Set

A single set of Toes-to-bars for max reps.

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: Team WOD: Squat Cleans & Power Snatches & Pt. 2: Find 1RM Power Snatch & Solo WOD: 10 RFT: Squat Cleans and Power Snatches

Pt. 1: Team WOD: Squat Cleans & Power Snatches

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (115#/75#)
3 Power Snatches (115#/75#)

* Use one bar. Alternate 1 round each with your partner (10 rds total per partner)

Post total time.

BTWB

Pt. 2: Find 1RM 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

Solo WOD: 10 RFT: Squat Cleans and Power Snatches

10 rounds for time of:
3 Squat Cleans (135/95)
3 Power Snatches (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans & Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

Team WOD: Power Snatch, Toes-to-bars, and Medicine Ball Cleans

2 rounds for time of:
20 Power Snatches (115/75)
50 Toes-to-bars
20 Power Snatches (115/75)
50 Medicine Ball Cleans (20/14)

BTWB

Solo WOD: 2 RFT: Power Snatch, Toes-to-bars, and Med Ball Cleans

2 rounds for time of:
10 Power Snatches (115/75)
25 Toes-to-bars
10 Power Snatches (115/75)
25 Medicine Ball Cleans (20/14)

BTWB

Photo by @snoridgecrossfit

This is why we program cycles of strength (Power, Oly, and Accessory Lifting) and gymnastics skills (Pull-ups, Handstands and variations, Dips, Muscle-ups, Rope Climbs, etc.).

Three Reasons to Program Training Cycles at Your Affiliate

Results

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls & Solo WOD: AMRAP 16 mins w/ Buy-in: Row; Shuttle Runs, Push-ups, Wall Balls and KB Swings

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups

In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups

BTWB

Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls

In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)

BTWB

Solo WOD: AMRAP 16 mins w/ Buy-in: Row Cal; Shuttle Runs, Hand Release Push-ups, Wall Balls and KB Swings

In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.

The *CORRECT* Age Group Semifinal Leaderboards

Results

1 Push Press + 1 Split Jerk 1-1-1-1 & Opt. 1: Moore & Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

1 Push Press + 1 Split Jerk 1-1-1-1

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

BTWB

Opt. 1: Moore

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com

BTWB

Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Results cont