FQ: Handstand and HS Walk Practice
For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps
Category: Daily WOD
AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups
AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups
Complete as many rounds as possible in 15 mins of:
5 Hand Release Push-Ups
10 Reverse Lunges
15 Sit-ups
* Lunges are alternating. If you don’t have an AbMat then fold a towel over to fit into your lumbar curve similar to an AbMat
Photo by @robcwilson
Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries
Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries
10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
12 Dumbbell Box Step-ups, 50/35 lbs
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.
Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries & Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry
Opt. 1: 10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries
10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks (50#/35#)
12 Dumbbell Box Step-ups
Single Arm Overhead Carry, 50 ft
* If you have a KB see Alternate Option 2
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with DB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.
Opt. 2: 10 RFT: Kettlebell Sumo Deadlift High-pulls, KB Box Step-ups and Single Arm KB Overhead Carry
10 rounds for time of:
8 Kettlebell Sumo Deadlift High-pulls (53#/35#)
12 Kettlebell Box Step-ups
Single Arm Kettlebell Overhead Carry, 50 ft
* If you have a DB see Alternate Option 1
** For Box alternate, find a bench, wall, or other object you are comfortable stepping up to with KB.
*** Sub DB or KB Goblet Alternating Reverse Lunge for Step ups.
Photo by @robcwilson
Annie
Opt. 1: 5 RFT: Run and Alternating DB Snatch
Opt. 1: 5 RFT: Run and Alternating DB Snatch
5 rounds for time of:
Run, 200 m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.
Opt. 1: 5 RFT: Run and Alternating DB Snatch & Opt. 2: 5 RFT: Run and Kettlebell Swings
Opt. 1: 5 RFT: Run and Alternating DB Snatch
5 rounds for time of:
Run 200m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.
Opt. 2: 5 RFT: Run and Kettlebell Swings
5 rounds for time of:
Run 200m
20 Kettlebell Swings, pick load
* Choose Opt 1 or 2, use a mat under KB if you can
Social Distancing Photos by @robcwilson
Equipment Checkout was a success! If there is anyone who needs to still draw a piece(s) of equipment let us know. We will have another pickup window on Friday for anyone who missed it. Stay tuned!
Thanks to everyone for your support during this unprecedented time. We’ve been fortunate to hit 11 years in operation and have been profitable from day 1; and I’ve never been concerned about our gym and the future of so many small and medium size businesses as I am now. Without each and every one of you there would be no SnoRidge CrossFit community. Michelle and I are overwhelmed at how many of you have reached out to us during this closure.
Breaking: Potential Early Release For The Fittest Documentary
Pt. 1: Tabata Push-ups
Pt. 1: Tabata Push-ups
Tabata Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.
Pt. 1: Tabata Push-ups & Pt. 2: FT: 400m Walking Lunge
Pt. 1: Tabata Push-ups
Tabata Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.
Pt. 2: FT: 400m Walking Lunge
For time:
Walking Lunge 400m
Log time and note number of steps.
* Knee should gently touch the ground. Ensure the lunge is in line with the shoulders and the knee doesn’t go forward of toes, keep hands off quads,
"Death By" – Burpees : 1 rep + 1 rep / 1 min Death By Burpee
“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By Burpee
Death By Burpee
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!
Photo by @robcwilson
COVID shutdown Day 2:
Do this WOD from home!
Exercise Demo: The Burpee
Equipment checkout update:
Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only. If you already have workout equipment please leverage that so we can take care of more people.
Please read the below rules and follow them!
*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.
Date and Time: Wednesday 3/18 from 5pm-6pm ONLY
Process:
- Rule #1: If you, your family member, co-worker, or anyone you have come in contact with is sick or has been tested for COVID-19 then we are not going to let you sign out equipment. Please stay home to protect others!
- We will only allow one person at a time into the gym to sign out the equipment. No one else (coaches too) is allowed in during this window.
- We will allow one at a time to come in and choose the piece of equipment (one Kettlebell or one Dumbbell, one abMat and one jump rope if needed)
- Michelle will bring the piece of equipment to you while you complete the sign out sheet with me at the front counter
- You will then have to leave so the next person can come in
- Social distancing is in effect (6 ft. apart), please wait in your car if possible
- We have cleaned all equipment already and will have thoroughly washed our hands to hand it to you
- You will use a “clean pen” to sign the sign out sheet and put it into the “COVID bucket” so I can clean them later
- If you need a jump rope then you will be given a pair of disposable gloves to put on and then can size a rope to your height (gloves are to prevent touching all the ropes)
- If you have your own rope or other items in the gym you may then go get it
When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.
Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym. Try not to jump rope in your driveway, sidewalk or street. Use your garage or a mat if you have one.
We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.
I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.
Stay healthy and stay safe!