E2MOM for 12 mins: Hang Squat Snatch
2 Hang Squat Snatches, pick load
Every 2 mins for 12 mins.
Category: Daily WOD
Deadlift 5-5-5-5 & Ring Support Hold 3 x 15 secs & AMRAP 15 mins: Deadlifts, Hand Rel Push-ups and Sit-ups
Deadlift 5-5-5-5
Deadlift 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Hand Rel Push-ups and Sit-ups
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/105 lbs
12 Hand Release Push-ups
15 AbMat Sit-ups
Deadlift 5-5-5-5 & Ring Support Hold 3 x 15 secs & AMRAP 15 mins: Deadlifts, Hand Rel Push-ups and Sit-ups
Deadlift 5-5-5-5
Deadlift 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Deadlifts, Hand Rel Push-ups and Sit-ups
Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/105 lbs
12 Hand Release Push-ups
15 AbMat Sit-ups
Team WOD: 50-40-30: Handstand Push-ups, DB Hang Squat Cleans, Row Cal and Sit-ups & Solo WOD: 25-20-15: Handstand Push-ups, DB Hang Squat Cleans, Row Cal, and Sit-ups
Team WOD: 50-40-30: Handstand Push-ups, DB Hang Squat Cleans, Row Cal and Sit-ups
50-40-30 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up
Solo WOD: 25-20-15: Handstand Push-ups, DB Hang Squat Cleans, Row Cal, and Sit-ups
25-20-15 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calorie
AbMat Sit-up
Photo by @snoridgecrossfit
Results
Bench Press 3-3-ME & AMRAP 12 mins: Thrusters, Double Unders and Rope Climbs
Bench Press 3-3-ME
Bench Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Thrusters, Double Unders and Rope Climbs
Complete as many rounds as possible in 12 mins of:
8 Thrusters (95/65)
15 Double Unders
1 Rope Climb (15 ft)
Photo by @snoridgecrossfit
Results
Push Jerk 2-2-2 & FT: Row and Clean & Jerks
Push Jerk 2-2-2
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row and Clean & Jerks
For time:
Row 500m
4 Clean & Jerks (135/95)
Row 400m
5 Clean & Jerks
Row 300m
6 Clean & Jerks
Row 200m
7 Clean & Jerks
Row 100m
8 Clean & Jerks
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9
Time: 6:30 Where: At the Gym Bring food to share
Lifting: 1 Squat Snatch + 1 Overhead Squat & AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2E
Lifting: 1 Squat Snatch + 1 Overhead Squat
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2E
Complete as many rounds as possible in 18 mins of:
10 Hang Power Snatches (95/65)
10 Wall Balls (20/14)
10 Knees-to-elbows
Photo by @snoridgecrossfit
Paul Pena
Paul Pena
7 rounds, each round for time, of:
Run 100m
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24″/20″)
Rest 3 mins between each round.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia. ~ www.crossfit.com
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30 Where: At the Gym Bring food to share
Back Squat 3-3-3-3 & 18-15-12-9-6: Deadlifts, Back Squats, and Pull-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.
18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups
18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30 Where: At the Gym Bring food to share
The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups & Solo WOD: AMRAP 14 mins w/ Buy-in: Run then Push Press, Med Ball Cleans, and Med Ball Sit-ups
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups
In 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20/14)
10 Push Press (95/65)
10 Medicine Ball Sit-ups (20/14)
Solo WOD: AMRAP 14 mins w/ Buy-in: Run then Push Press, Med Ball Cleans, and Med Ball Sit-ups
In 14 mins do:
Run 600m
then in the remaining time, AMRAP of:
7 Push Press (95/65)
7 Medicine Ball Cleans (20/14)
7 Medicine Ball Sit-ups (20/14)
Photo by @snoridgecrossfit
