Category: Daily WOD

Thruster (From The Floor) 3-3-3-3 & 10 RFT: Thrusters, Burpees and Ring Rows

Thruster (From The Floor) 3-3-3-3

Thruster (From The Floor) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.

BTWB

10 RFT: Thrusters, Burpees and Ring Rows

10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14

CrossFit Games Veterans Face-Off in West Regional of The Titan Games

Results

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

BTWB

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont

5 RFT: Rows and Front Squats

5 RFT: Rows and Front Squats

5 rounds for time of:
Row 500m
10 Front Squats, pick load
Rest 1 min

BTWB
Photo by @robcwilson @snoridgecrossfit

If you have equipment checked out please bring it back at the next class you attend or by end of this week to any class we are open for. We need this back!

We have added the 0530 classes starting this Wed 6/24. Sign up on MindBody.

  • 0530 class will be Mon/Tue/Wed/Fri only (no Thursday)
  • On 7/1 and 7/3 due to holiday vacations 0530 class is cancelled. All other classes on those days are available to sign up for.

SRCF Teens class will be returning on Monday 7/6! We will be limiting it to 5 teens and will post more info soon.

Opt. 1: Helen & Opt. 2: Heavy Helen & Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

BTWB

Opt. 2: Heavy Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
* Choose Helen or Heavy Helen

BTWB

Checkout: 3 RFT: AbMat Sit-ups and Alternating V-ups

3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

FT: Run, Snatches and Run

FT: Run, Snatches and Run

For time:
Run 800m
30 Snatches
Run 800m

Post load and total time.
* Home WOD sub 60 alt DB Snatches

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Don’t forget to sign up for class this week and waitlist if it’s full.  We are working on adding early 0530 time slots back later this week.

Three Major Hurdles For The 2020 CrossFit Games

AMRAP 16 mins: Deadlifts, Power Cleans, Box Jumps and Run

AMRAP 16 mins: Deadlifts, Power Cleans, Box Jumps and Run

Complete as many rounds as possible in 16 mins of:
10 Deadlifts (115#/75#)
5 Power Cleans (115#/75#)
10 Box Jumps (24″/20″)
Run 200m

BTWB
Photo by @robcwilson @snoridgecrossfit
Cheers to Phase 2!  We can move indoors!  Three days back partially open and looking forward to getting back to a normal routine. Classes are still officially capped at 5 people but we will look at adding a 0830 class soon or expanding from the waitlist. Right now we have been adding in all of those waitlisted and there are still some classes with openings.
Great to see everyone again and thanks to everyone for dealing with the new requirements with a smile!
Results pics are back starting this past Wednesday so if you forgot to log your WOD you will be able to check here each day.

Worldwide Poll Suggests Gymgoers Won’t Return Post COVID-19, But CrossFit Makes a Case for Community

5 RFT: Rows and Wall Balls

5 RFT: Rows and Wall Balls

5 rounds for time of:
Row 500m
25 Wall Balls (20#/14#)
Rest 2 mins
* At home complete Run 400m and 25 slam balls, w/ rest

BTWB
Photo by @robcwilson @snoridgecrossfit
Class sign-ups are going well and there are lots of open spots, so please waitlist and we will be adding as we go during Phase 1.5. If you can’t remember your MindBody login please contact us before creating a brand new account and we can reset it.

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

21-18-15-12-9 reps, for time of:
Run 200m
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
* Sub a KB for both movements. If you have only a DB do DB Alt Snatch and DB PP.

BTWB

Photo by @robcwilson @snoridgecrossfit

We’re BACK! Reopening guidelines were sent out via email, and posted to our website as well as FB Group.  Make sure you read them, sign up for class, and contact us if you haven’t received them!

Some classes have waitlists already while some are wide open if you choose a different day. We ask that you try to be flexible and adjust where possible during Phase 1.5.  Once we move to Phase 2 we will have larger classes.

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

Results

Results conthttps://www.snoridgecrossfit.com/wp-content/uploads/2020/06/06-17-20-WOD-Results-cont.jpg

FGB Style: Dumbbell Bent Over Rows, V-ups and Dumbbell Squat Cleans

FGB Style: Dumbbell Bent Over Rows, V-ups and Dumbbell Squat Cleans

4 rounds, 1 min per station, for reps:
Dumbbell Bent Over Row, pick load
V-up
Dumbbell Squat Clean, pick load
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Use one DB. If you have a KB sub one arm KB Front Squats

BTWB

AMReps 7 mins (2,4,6,…): Single Arm Dumbbell Devil Press and Double Unders

AMReps 7 mins (2,4,6,…): Single Arm Dumbbell Devil Press and Double Unders

As many reps as possible in 10 mins of:
2 Alternating Single Arm Dumbbell Devil Press (50#/35#)
30 Double Unders
4 Alternating Single Arm Dumbbell Devil Press
30 Double Unders
6 Alternating Single Arm Dumbbell Devil Press
30 Double Unders
…
Continue adding 2 Alternating Single Arm Dumbbell Devil Press reps each round until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

Reopening Update:

Please see the emailed MindBody Sign In Procedure as well as make sure you read our guidelines that we sent out this weekend.  We are going to be reopening for limited outdoor classes beginning this Wednesday, June 17th as part of Phase 1.5.

This means we will be outdoors. Weather will be a factor. We will still adhere to the attached steps but we will not be allowing workouts inside the gym or using the rig or other areas (unless there is severe weather). A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared. Please be respectful of the neighbors in surrounding units, aware of parking, traffic and noise. We will designate the outdoor workout areas for 5 people.

Please see below for the Phase 1.5 gym schedule.  We will require you to reserve your class on MindBody (via MindBody web or MindBody App).  We ask you to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full.  Hopefully we will be in Phase 2 in a couple weeks and will be able to hold more classes inside.

  • Class is 5 people each/45 minute classes
  • The window to sign up for class is 7 days in advance
  • If you change your plans please cancel your reservation
  • If you want to waitlist, choose to sign up and waitlist
  • Limit Sign-up to 2 classes per week; however you can sign up for more if it shows available 1 hr prior to class time

Schedule (5 people each/45 minute classes):

Monday-Friday

  • 9:30am CrossFit
  • 11:30am CrossFit
  • 4 pm CrossFit
  • 5pm CrossFit
  • 6pm CrossFit
  • 7pm CrossFit (Mon-Thurs only)

Saturday (no Team WOD’s)

  • 9:30am CrossFit
  • 10:30am CrossFit

*All classes limited to 5 people and 45 min. total

Any questions let us know. Again please read the emailed attachments first!

3-2-1- Go! Let’s get it!

SNORIDGE CROSSFIT