Category: Daily WOD

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps & Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpee Broad Jumps
* As a team of 2 break up reps, alternate work and rest with partner.
* Burpee Broad Jump = Complete Burpee + Broad jump w/2 foot takeoff

WOD Brief

BTWB

Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 12 mins of:
25 Double Unders
15 Kettlebell Swings (53#/35#)
10 Burpee Broad Jumps

Burpee Broad Jump

BTWB
Photo by @robcwilson

Thank you all for your continued support. It’s because of each of you we will be able to come out of this. Other than our gym community and the savings we have for this gym, there is zero help. None is coming and it’s disheartening to learn that there never was any for us to begin with.

Small-business loan program ran out of money within minutes, some banks say

“For the past two weeks, small-business owners have been checking their emails and calling their bankers and the SBA to check on the status of their application, not knowing that the first phase of the program was over before it barely began.

“It was Hunger Games,” said one senior banking executive.”

Could A CrossFit Gym Be Deemed An Essential Service?

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps
* As a team of 2 break up reps, alternate work and rest with partner.
* Burpee Broad Jump = Complete Burpee + Broad jump w/2 foot takeoff

BTWB

Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters

Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters

For time:
50 Single Arm Dumbbell Deadlifts (50#/35#)
50 AbMat Sit-ups
50 Box Step-ups (24″/20″)
50 Single Arm Dumbbell Thrusters (50#/35#)

* Time Cap 20 min
* 2 DB DL modification from official WOD is one DB; just alternate sets for 25 each hand
* Step ups are unweighted
* Thrusters are 25 each arm

Single Arm Dumbbell Deadlift

Single Arm Dumbbell Thruster

BTWB

Photo by @robcwilson

Final workout of the Support Your Box Fundraiser!  For this one since most people don’t have two DB’s then this is the modified version with one DB.  Post your scores by 4/24 and if you modified be sure to post to the Games site as scaled.

Workout 3: Support Your Local Box Fundraiser

Workout Description & Scorecard

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)

BTWB

Photo by @robcwilson

How cool is this?  When this is over you can sign up for a Spartan Race for free!

Spartan Race To Support Gyms Worldwide

How it works:

  • Anyone still paying fees to their gym or affiliate is eligible to enter any Spartan Race, Tough Mudder or DEKAFIT event in the 2020/2021 race season, free of charge. Most races usually cost upward of $100 USD.
  • To start the process, check out the Spartan Gym Protection Project online. It can take up to a week to get verified and athletes must register by June 6.

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump, 20 in
* 24"/20" Box

BTWB

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

4 rounds, 1 min per station, of:
Kettlebell Swing, pick load
Hand Release Push-up
Goblet Squat, pick load
Sumo Deadlift High-pull, pick load
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 DB swing for KB swing with hand over hand two handed swing
* Sub alternating DB snatch for SDHP
* Continuous count

BTWB

Photo by @robcwilson

Join us today at 5pm PST for our Zoom WOD! Check our Facebook group for login details and join the waiting room. We will start a couple minutes after 5 (to avoid running out of our 40 minute time limit).

Customers Waiting Weeks or Months For At Home Gym Equipment

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps, 24/20 in
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.

BTWB

SNORIDGE CROSSFIT