Category: Daily WOD

Back Squat 5-5-ME & AMRAP 12 mins: Row Calories, DB Push Press, and Box Jumps

Back Squat 5-5-ME

Back Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

BTWB

AMRAP 12 mins: Row Calories, DB Push Press, and Box Jumps

Complete as many rounds as possible in 12 mins of:
10/8 Row Calories
10 Dumbbell Push Press (50#/35#)
10 Box Jumps (24″/20″)

BTWB

Photos by @snoridgecrossfit

Saying goodbye is never fun but life is about change. Last week was Joel and this week is Hayden as they each move onto new locations and opportunities.  Two weeks ago was Billy and Amanda. Stop moving people!  We wish all of them the best and look forward to seeing them drop in when they visit the PNW again.

Results

Alt EMOM 10 mins: Power Snatches and Shuttle Runs & CrossFit Games Open 16.3

Alt EMOM 10 mins: Power Snatches and Shuttle Runs

Every 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
2 Shuttle Runs, 50 ft

BTWB

CrossFit Games Open 16.3

Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups

*Scale 3 BMU to 6 C2B Pull-ups

BTWB

Photo by @snoridgecrossfit

Watch “Fittest on Earth: Next Gen” Today!

The 2021 CrossFit Games documentary, “Fittest on Earth: Next Gen,” is now available to watch on iTunes in 39 countries and the rest of the world on Vimeo.

WATCH NOW

Results

Front Squat 1-1-1 & FT: Thrusters and Run Ladder

Front Squat 1-1-1

Front Squat 1-1-1

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

BTWB

FT: Thrusters and Run Ladder

For time:
10 Thrusters (95#/65#)
1 Run 200m
9 Thrusters
1 Run 200m
8 Thrusters
1 Run 200m
7 Thrusters
1 Run 200m
6 Thrusters
1 Run 200m
5 Thrusters
1 Run 200m
4 Thrusters
1 Run, 200m
3 Thrusters
1 Run 200 m
2 Thrusters
1 Run 200m
1 Thruster
1 Run 200m

BTWB

Photo by @snoridgecrossfit

The Terminal List Star Chris Pratt Repeatedly Did CrossFit’s Murph to Prepare for Gritty Series

Results

Results cont

Weighted Strict Pull-up 2-2-2-2-2 & 5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpees

Weighted Strict Pull-up 2-2-2-2-2

Weighted Strict Pull-up 2-2-2-2-2

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

BTWB

5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)

BTWB

BREAKING: Danielle Brandon and Underdogs Athletics Part Ways

Results

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans & Solo WOD: Holleyman & Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans

40 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (185#/125#)

BTWB

Solo WOD: Holleyman

30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (225#/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

BTWB

Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

20 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (185#/125#)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders & Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders & Team WOD: Optional Checkout

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb (15 ft.)
30 Double Unders

BTWB

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb (15 ft.)
20 Double Unders

BTWB

Team WOD: Optional Checkout

4 rounds for time of:
50m Sled Push (245#/200#)
50m Farmers Walk (Kettlebell) (70#/53#)

  • Alternate 25m with your partner
BTWB

Photo by @snoridgecrossfit

4th of July Schedule (Monday 7/4):

  • 9:30am class
  • 10:30am class
  • All other class times cancelled that day (rest of week are normal hours)
  • Team and Solo WOD options for all classes

Meet the Final Four Added to the Games Roster

Workout Winners From the Last-Chance Qualifier

The Last-Chance Qualifier wrapped up on Friday. Over the course of two days, 30 men and 30 women competed in a series of four workouts in one final attempt to qualify for this year’s Games. The capacity displayed by the winners of each workout is worth watching.

WATCH THE WINNING WORKOUTS

Results

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders & Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Team WOD: AMRAP 20 mins: Burpees, Rope Climbs, and Double Unders

With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft
30 Double Unders

BTWB

Solo WOD: AMRAP 10 mins: Burpees, Rope Climbs and Double Unders

Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb, 5 m
20 Double Unders

BTWB

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks & Opt. 2: AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

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

BTWB

Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Deadlifts (115#/75#)
9 Hang Power Cleans
6 Push Jerks

BTWB

Opt. 2: AMRAP 20 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run 200m
3 Deadlifts (135#/95#)
5 Hang Power Cleans
7 Push Jerks

BTWB

Photo by @snoridgecrossfit

Results

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1

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

BTWB

Opt. 1: AMRAP 15 mins: Run, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 15 mins of:
Run, 200 m
12 Deadlifts, 115/75 lbs
9 Hang Power Cleans, 115/75 lbs
6 Push Jerks, 115/75 lbs

BTWB

Weighted Strict Pull-up 3-3-3-3-3 & Chipper: MB Cleans, Ring Dips, Pull-Ups and Push-Ups

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

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

BTWB

Chipper: MB Cleans, Ring Dips, Pull-Ups and Push-Ups

For time:
30 Medicine Ball Cleans (20#/14#)
30 Ring Dips
30 Medicine Ball Cleans
30 Chest-to-bar Pull-ups
30 Medicine Ball Cleans
30 Push-ups
30 Medicine Ball Cleans

BTWB

Photo by @snoridgecrossfit

4th of July Schedule (Monday 7/4):

  • 9:30am class
  • 10:30am class
  • All other class times cancelled that day (rest of week are normal hours)
  • Team and Solo WOD options for all classes

Results

SNORIDGE CROSSFIT