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50-40-30-20-10: Double Unders and Kettlebell Swings50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing (53#/35#)
* If you have a 70# KB do half the reps (25-20-15-10-5). If you have a DB do a two handed DB swing.
Photo by @robcwilson @snoridgecrossfit
FGB Style: Goblet Thrusters, DB Power Cleans, Lateral Hop Over DB, Single DB Push Press and Burpees3 rounds, 1 min per station, of:
Single Dumbbell Goblet Thruster, pick load
Dumbbell Power Clean, pick load
Lateral Hop Over Dumbbell
Single Arm Dumbbell Push Press, pick load
Burpee
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub KB for all movements, lay KB on the side for lateral
Photo by @robcwilson @snoridgecrossfit
Hope this works and WA really looks at the “science and data”:
Planet Fitness ads aim to get Inslee to ease state’s COVID-19 restrictions on gyms
Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold
Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand HoldsEvery 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold
For time:
30 Box Jump Overs (24″/20″)
9 Wall Climbs
20 Box Jump Overs
6 Wall Climbs
10 Box Jump Overs
3 Wall Climbs
Photo by @robcwilson @snoridgecrossfit
Fingers crossed the weather can dry up soon so we can get some outdoor classes scheduled!
If you’re sticking with the home WOD’s post your pics and results in the FB group!
Zachary Tellier
For time:
10 Burpees
— then —
10 Burpees
25 Push-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan
Photo by @robcwilson @snoridgecrossfit
3 rounds for time of:
Row 500m
18 Deadlifts (225#/155#)
Run 400m
@Home: FT: Kettlebell Swings and RunsFor time:
45 Kettlebell Swings (70#/53#)
Run 400m
35 Kettlebell Swings
Run 800m
25 Kettlebell Swings
Run 1200m
15 Kettlebell Swings
Photo by @robcwilson @snoridgecrossfit
10 RFT: Double Unders and Alternating Dumbbell Snatches10 rounds for time of:
20 Double Unders
10 Alternating Dumbbell Snatches (50#/35#)
* Sub KB snatches or KB SDHP
Photo by @robcwilson @snoridgecrossfit
Weather is dry Saturday so we will have outdoor class at 9:30am and 10:15am!
Sign up on MB. If there is a waitlist spot sign up for it in case someone cancels.
3 rounds for time of:
20 Squat Cleans, 95/65 lbs
20 Pull-ups
Run, 400 m
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m
3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.
Photo by @robcwilson @snoridgecrossfit
Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.