Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.
Category: Daily WOD
Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups
Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.
AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Outdoor: Chipper: Runs and Back, Front and Overhead Squats
Outdoor: Chipper: Runs and Back, Front and Overhead Squats
For time:
Run, 400 m
30 Back Squats, 95/65 lbs
Run, 400 m
20 Front Squats, 95/65 lbs
Run, 400 m
10 Overhead Squats, 95/65 lbs
Outdoor: Chipper: Runs and Back, Front and Overhead Squats & @Home: FT: Runs and Air, Goblet Squats
Outdoor: Chipper: Runs and Back, Front and Overhead Squats
For time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
@Home: FT: Runs and Air, Goblet Squats
For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts & @Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts
Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts
5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
15 Wall Balls (20#/14#)
12 Deadlifts (185#/135#)
@Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts
5 rounds for time of:
Run 400m
16 Single Dumbbell Front Rack Walking Lunges, pick load
20 Single Arm Dumbbell Deadlifts, pick load
* Use DB or KB, alternate 10 each arm for DL.
Photo by @robcwilson @snoridgecrossfit
Weather is looking dry tomorrow so we will have outdoor class at 11:30am and 4pm! Sign up on MB.
The world’s worst “fitness trainer” and the Biggest Loser of being a “fitness celebrity” chimes in yet again:
Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts
Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts
5 rounds for time of:
Run With Medicine Ball, 20/14 lbs, 200 m
15 Wall Balls, 20/14 lbs
12 Deadlifts, 185/135 lbs
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run & @Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches & Accessory Work: Dumbbell Glute Bridge 3 x 10
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run
5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m
@Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches
16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.
@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10
Dumbbell Glute Bridge 3×10
Use the same weight for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE:
On Tuesday thru Saturday 12/1 – 12/5 of this week we have been lucky with dry, sunny weather and are able to coach two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Tues – Fri Times:
- 11:30am-12:15pm
- 4:00-4:45pm
Sat Times:
- 9:30am-10:15am
- 10:15am-11:00am
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run
5 rounds for time of:
10 Power Snatches, 95/65 lbs
10 Toes-to-bars
Run, 200 m
Outdoor WOD: FT: Power Clean & Jerks, Lateral Burpees & @Home: 21-15-9: Box Jump Overs and Devil Press
Outdoor WOD: FT: Power Clean & Jerks, Lateral Burpees
For time:
15 Power Clean & Jerks (135#/95#)
10 Lateral Burpee Over Bars
12 Power Clean & Jerks
10 Lateral Burpee Over Bars
9 Power Clean & Jerks
10 Lateral Burpee Over Bars
6 Power Clean & Jerks
10 Lateral Burpee Over Bars
3 Power Clean & Jerks
@Home: 21-15-9: Box Jump Overs and Devil Press
21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: FT: Thrusters and Runs & @Home: AMRAP 12 mins: Single DB Goblet Thrusters, Hollow Rocks and Double Unders
@Home: AMRAP 12 mins: Single DB Goblet Thrusters, Hollow Rocks and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Goblet Thrusters, pick load
10 Hollow Rocks
30 Double Unders
* Use DB or KB for Goblet Thrusters
Photo by @robcwilson @snoridgecrossfit