Category: Daily WOD

Squat Clean 1-1-1 & Med Ball Annie

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

Med Ball Annie

For time:
50 Double Unders
50 AbMat Sit-ups
25 Medicine Ball Cleans (20#/14#)
40 Double Unders
40 AbMat Sit-ups
20 Medicine Ball Cleans
30 Double Unders
30 AbMat Sit-ups
15 Medicine Ball Cleans
20 Double Unders
20 AbMat Sit-ups
10 Medicine Ball Cleans
10 Double Unders
10 AbMat Sit-ups
5 Medicine Ball Cleans

BTWB

Photo by @robcwilson

Things Are About to Get Filthy in Ireland

Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs.  This is only our second dues adjustment in over 10 years of running our gym!  During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase.  Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!

Results 

Results cont

Lifting: Push Press and Bent Over Barbell Row & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run

Lifting: Push Press and Bent Over Barbell Row

Push Press 2-2-2-2-2, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set

BTWB

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Run 200m

BTWB

Photo by @robcwilson

Results 

Results cont

Every 1 min for 8 mins: Squat Snatch & 3 RFT: Run, Kettlebell Swings and Overhead Squats

Every 1 min for 8 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

3 RFT: Run, Kettlebell Swings and Overhead Squats

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
15 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Results 

Results cont

Power Clean: 2-2-2-2 & Saved by the Barbell

Power Clean: 2-2-2-2

Power Clean 2-2-2-2

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

BTWB

Saved by the Barbell

3 rounds, 1 min per station, for reps:
Burpee
Wall Ball (20#/14#)
Deadlift (115#/75#)
Medicine Ball Sit-up (20#/14#)
Hang Power Clean (115#/75#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Advanced RX: Death By Snatch, Clean, Deadlift & Every 4 mins for 16 mins: Ski Erg Calories, Assault Bike Calories and Row Calories

Advanced RX Class:

Pt. 1: Death By Snatch

Death By Snatch

With a continuously running clock perform:
1 Snatch, 45/35 lbs in the first 1 min
1 Snatch, 55/45 lbs in the second 1 min
1 Snatch, 65/55 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Pt. 2: Death By Clean

Death By Clean

With a continously running clock perform:
1 Clean, pick load in the first 1 min
1 Clean, pick load + 10 lbs in the second 1 min
1 Clean, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Pt. 3: Death By Deadlift

Death By Deadlift

With a continously running clock perform:
1 Deadlift, pick load in the first 1 min
1 Deadlift, pick load + 10 lbs in the second 1 min
1 Deadlift, pick load + 20 lbs in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @robcwilson

Coach Shay demonstrating above of most people before the Advanced Class.

1. Check WOD

2. Don’t go.

Results

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.

BTWB

Photo by @robcwilson

Results

Hang Power Clean 3-2-2-1-1-1 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Hang Power Clean 3-2-2-1-1-1

Hang Power Clean 3-2-2-1-1-1

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

BTWB

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Well this is a positive development.  CrossFit Training is back on IG:

CrossFit Rejoins Instagram

Results

Results cont

Overhead Squat: 3-3-3 & Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

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

BTWB

Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups
* Choose between Opt 1 or 2 (with Pull-ups)

BTWB

Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

3 rounds for time of:
Run 200m
21 Overhead Squats (75#/55#)
21 Pull-ups
* Choose between Opt 1 or 2

BTWB

Deadlift 3-3-3 & Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

Every 1 min for 18 mins, alternating between:
12/9 Row Calories
3 Touch And Go Deadlifts, pick load
10 Hand Release Push-ups

BTWB
SNORIDGE CROSSFIT