Category: Daily WOD

Deadlift 2-2-2-2-2 & FT: Deadlift and Muscle-up Intervals

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

BTWB

FT: Deadlift and Muscle-up Intervals

For time:
10 Deadlifts (275#/185#)
Rest 1 min
10 Deadlifts
Rest 1 min
10 Deadlifts
Rest 1 min
10 Muscle-ups
Rest 1 min
10 Muscle-ups
Rest 1 min
10 Muscle-ups
* Choose a moderatley heavy load for 2 sets of 5
** Scale 10 Ring MU to 10 Bar MU or 15 C2B Pull-ups (or 15 Pull-ups)

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Front Squats, Toes-to-bars and Kettlebell Swings

Front Squat 2-2-2-2

Front Squat 2-2-2-2

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

BTWB

10-9-8-7-6-5-4-3-2-1: Front Squats, Toes-to-bars and Kettlebell Swings

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat (135#/95#)
Toes-to-bar
Kettlebell Swing (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

Push Press 3-3-3-3 & 2 RFT: Double Unders, Burpees, Hang Power Cleans, Push Presses

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.

BTWB

2 RFT: Double Unders, Burpees, Hang Power Cleans, Push Presses

2 rounds for time of:
25 Double Unders
25 Burpees
25 Double Unders
25 Hang Power Cleans (95#/65#)
25 Double Unders
25 Push Press (95#/65#)

BTWB

Photo by @snoridgecrossfit

Results

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

As a Team of 2 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″)

*Alternate each movement with your partner

BTWB

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

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Hang Squat Snatch + Overhead Squat & 7 RFT: Overhead Squats and Burpees

E2MOM for 12 mins: Hang Squat Snatch + Overhead Squat

1 Hang Squat Snatch + Overhead Squat, pick load

Every 2 mins for 12 mins.

BTWB

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 10-8-6 & Opt. 1: FT: Rows, Rounds of Cindy Ladder & Opt. 2: FT: Run, Rounds of Cindy Ladder

Bench Press 10-8-6

Bench Press 10-8-6

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

BTWB

Opt. 1: FT: Rows, Rounds of Cindy Ladder

For time:
Row 500m
2 Rounds Of Cindy
Row 400m
2 Rounds Of Cindy
Row 300m
2 Rounds Of Cindy
Row 200m
2 Rounds Of Cindy
Row 100m
2 Rounds Of Cindy

BTWB

Opt. 2: FT: Run, Rounds of Cindy Ladder

For time:
Run 500m
2 rounds of Cindy
Run 400m
2 rounds of Cindy
Run 300m
2 rounds of Cindy
Run 200m
2 rounds of Cindy
Run 100m
2 rounds of Cindy

BTWB

Photo by @snoridgecrossfit

Programming has been pushed out a day after yesterday’s power outage. See everyone in the gym!

Results

Front Squat 3-3-3-3 & Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min & Opt. 2: Death By Wall Balls : 1 rep + 1 rep / 1 min

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min

With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…

Continuing this for as long as you are able.

BTWB

Opt. 2: Death By Wall Balls : 1 rep + 1 rep / 1 min

With a continously running clock perform:
1 Wall Ball in the first 1 min
2 Wall Balls in the second 1 min
3 Wall Balls in the third 1 min
…

Continuing this for as long as you are able.

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 3-3-3-3 & Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 min

With a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…

Continuing this for as long as you are able.

BTWB

SNORIDGE CROSSFIT