Daily WOD – Page 241 – SNORIDGE CROSSFIT

AMRAP 15 mins: Kettlebell Swings, Box Jumps and Dumbbell Push Press

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
10 Dumbbell Push Press, pick load
* Alternate 5 reps each arm for push press. Sub DB swing for KB Swing.

BTWB

Photo by @robcwilson @snoridgecrossfit

Our statement yesterday on events surrounding the CF founder’s posts made on Twitter:

In light of the recent comments and views from CrossFit’s founder Coach Greg Glassman, we as an 11 year affiliate are evaluating our future as a CrossFit affiliate and we cannot in good conscience stay silent. We wholeheartedly disagree with the words from Coach Glassman through his Twitter post and the fundamental lack of respect, awareness, leadership, judgment, and racial insensitivity that he has shown.

We are waiting to see if HQ can possibly address this through real change and action. These statements by an individual in no way reflect on this CrossFit gym community that we have built or our values. Our gym has been one that has always been centered on fitness, health, wellness, love and a diverse and supportive community.

With the impact from the COVID shutdown this is certainly not at all what we thought we would be addressing tonight. We will share out our reopening plans for June in the coming days but wanted to address this first. If that includes not renewing our affiliation then so be it. We love you all and know that WE can get through this TOGETHER.

~ Tom and Michelle

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters

35-30-25-20-15-10-5 reps, for time of:
Burpee
Single Arm Dumbbell Thruster (50#/35#)
* As a team of 2. Alternate one works, one rests.

BTWB

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Single Arm Dumbbell Thruster, pick load
Burpee

BTWB

Photo by @robcwilson @snoridgecrossfit

Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-ups & Opt. 2: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Hand Release Push-ups

Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-ups

As many reps as possible in 12 mins of:
3 Kettlebell Swings (70#/53#)
3 Handstand Push-ups
6 Kettlebell Swings
6 Handstand Push-ups
9 Kettlebell Swings
9 Handstand Push-ups
…
Continue adding 3 reps each round to each movement until time expires.
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

BTWB

Opt. 2: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Hand Release Push-ups

As many reps as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-ups
6 Kettlebell Swings
6 Hand Release Push-ups
9 Kettlebell Swings
9 Hand Release Push-ups
…
Continue adding 3 reps each round to each movement until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

Tabata: Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push Press

Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Strict Pull-up
Rest 1 min
Tabata Dumbbell Push Press, pick load

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.
* Single arm DB or KB Push Press (alternate sets per arm each 20s interval). Sub Bent Over Row for Pull-up.

* Warm Up 2 rds of:
12 Bootstrappers
4 Inchworms plus push-up
12 high kick (monster walks)
4 lunge and reach
8 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

How History Could Repeat Itself in Aromas

5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups

5 rounds for time of:
50 Double Unders
15 Walking Lunges
15 Weighted Box Step-ups
* Choose load on step ups. Scale DU to Singles or do 50 lateral line hops.

* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Dani Speegle Dominates in Her Titan Games Debut

5 RFT: Run, Kettlebell Sumo Deadlift High-pulls and Burpees

5 rounds for time of:
Run 200m
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
10 Burpees
* Sub Alternating DB Snatch for SDHP

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

Phase 1? Phase 1.5? Phase 1.75? Phase 2 or Phase 79 Days and counting? Right now we have no clear definition of what King County’s application for “Phase 1.5” means, how long we would stay in it, and what criteria and guidelines apply. There are different stories out there that are not official from the Office of the Governor. What we do know is that currently Phase 2 is the only phase that the Governor’s office will allow for us to resume limited operations. We are ready for that and will be sharing our procedures as soon as we have a confirmed date. Stay tuned.

Report: Monterey County Moves Forward with Re-opening, Paves Way for the Games

FT: Air Squats, Push-ups and Sit-ups

For time:
75 Air Squats
100 Push-ups
75 Air Squats
100 Sit-ups
75 Air Squats
Scaling Options-
Reps:
35 Air Squats
50 Push-ups
50 Sit-ups

Movements:
Push-ups > Elevated Push-ups > Knee Push-ups

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs & Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.

BTWB

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in
* Sub KB Swings.

BTWB