Daily WOD – Page 119 – SNORIDGE CROSSFIT

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

Bench Press 2-2-2

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

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row Cal and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Gymnastics Skills Clinic

When: 10/22 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody)
Led by Coaches Julianna, Reid, Zeke and Tom

This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.

Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).

Results

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups

Bench Press 2-2-2

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

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Bench Press 2-2-2 & Opt. 1: FT: Row Cal and Burpee Pull-ups & Opt. 2: FT: Row and Burpee Ring Muscle-ups

Bench Press 2-2-2

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

BTWB

Opt. 1: FT: Row Cal and Burpee Pull-ups

For time:
40/30 Row Calories
40 Burpee Pull-ups

BTWB

Opt. 2: FT: Row and Burpee Ring Muscle-ups

For time:
40/30 Row Calories
15 Burpee Ring Muscle-ups

BTWB

Squat Clean Thruster + Thruster : 1-1-1 & 3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters

Squat Clean Thruster + Thruster : 1-1-1

Squat Clean Thruster + Thruster 1-1-1

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

BTWB

3 RFT: Run, Sumo Deadlift High-Pull, and Thrusters

3 rounds for time of:
Run 400m
15 Sumo Deadlift High-pulls (95#/65#)
15 Thrusters (95#/65#)

BTWB

Photo by @snoridgecrossfit

Sweet Home Alabama: CrossFit Games to Birmingham for 2024-27

Results

Results cont

Squat Clean Thruster + Thruster : 1-1-1

Squat Clean Thruster + Thruster 1-1-1

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

BTWB

Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper & Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

Team WOD: 6 min to find 1RM Max 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

Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper

For time:
100 Double Unders
40 Power Snatches (115#/75#)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells

BTWB

Solo WOD: FT: Double Unders; Power Snatches, Lateral Burpee Over Bars

For time:
50 Double Unders
— then —
12 Power Snatches (115#/75#)
12 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
6 Power Snatches
6 Lateral Burpee Over Bars
9 Power Snatches
9 Lateral Burpee Over Bars
12 Power Snatches
12 Lateral Burpee Over Bars
— then —
50 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: 6 min to find 1RM Max 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

Front Racked Alternating Reverse Lunge 8-8 & 3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries

Front Racked Alternating Reverse Lunge 8-8

Front Racked Alternating Reverse Lunge 8-8-8

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

BTWB

3 RFT: Kettlebell Swings, KB Goblet Squats, KB Goblet Lunges and Single Arm KB Overhead Carries

3 rounds for time of:
20 Kettlebell Swings (53#35#)
20 Kettlebell Goblet Squats (53#35#)
20 Kettlebell Goblet Lunges (53#35#)
100m Single Arm Kettlebell Overhead Carry (53#35#)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat: 2RM & Cindy XXX

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

Cindy XXX

As many reps as possible in 20 mins of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

BTWB

Photo by @snoridgecrossfit

CrossFit Games Motivation

Results