Daily WOD – Page 197 – SNORIDGE CROSSFIT

Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1

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

BTWB

5 RFT: Wall Balls and Ball Slams

5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!

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Results

Results cont

Opt.1: Nate & Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Opt.1: Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com

* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2

BTWB

Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.

BTWB

Photo by @robcwilson @snoridgecrossfit

Muscle-up Considerations

Results

Results cont

Shoulder Press 2-2-2 & Row : 2 x 1k

Shoulder Press 2-2-2

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

BTWB

Row : 2 x 1k

Each for time:
Row: 2x 1000m

Rest as needed between efforts.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Shoulder Press 2-2-2

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

BTWB

Back Squat 8-8-8 & 50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

Back Squat 8-8-8

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

BTWB

50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Air Squat
AbMat Sit-up

BTWB

Photo by @robcwilson @snoridgecrossfit

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Results

Results cont

Back Squat 8-8-8

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

BTWB

10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups & Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115#/75#)
5 Lateral Burpee Over Bars
7 Pull-ups

BTWB

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

As a Team of 2 complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115#/75#)
12 Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds & AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds

Every 2 mins for 10 mins do:
5 Bent Over Barbell Rows, pick load
Free Standing Handstand Hold, 20 secs
* Scale FS HS Hold to Wall or box pike hold. Accumulate 20 total sec after completing 5 BB Bent Over Rows.

BTWB