Daily WOD – Page 250 – SNORIDGE CROSSFIT

Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* Alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)

BTWB

Photo by @robcwilson

Please welcome our latest group of OnRampers when you see them in the gym this coming week. Congrats on starting Krysta, John, Nathan, Ajanta, and Ryan!

Results

Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1 & 3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press

Advanced RX: Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1

Power Clean + Hang Power Clean + Front Squat 1-1-1-1-1

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

BTWB

3 RFT: Row Calories, Box Jump Overs and Dumbbell Devil Press

3 rounds for time of:
21 Row Calories
15 Box Jump Overs (24″/20″)
9 Dumbbell Devil Press (50#/35#)

BTWB

Photo by @robcwilson

Results

Front Racked Alternating Reverse Lunge 6-6-6 & AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

AMRAP 15 mins: Double Unders, Pull-ups, Front Rack Alternating Reverse Lunges and Power Clean & Jerks

Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Pull-ups
10 Front Rack Alternating Reverse Lunges (115#/75#)
5 Power Clean & Jerks (115#/75#)

BTWB

Photo by @robcwilson

The next Sanctional is underway starting today at CF Mayhem.

How To Watch: Mayhem Classic

Results

Results cont

Bench Press 4-4-4-4-4 & Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

Bench Press 4-4-4-4-4

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

BTWB

Alt EMOM 18 mins: Rows, Ring Dips and Wall Balls

Every 1 min for 18 mins, alternating between:
Row 150m/125m
8 Ring Dips
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

First in 2020, Mayhem Leads Off U.S. Sanctionals

Results

Results cont

EMOM for 10 mins: Squat Snatch & FT: Rows, Overhead Squats and Box Jumps

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

FT: Rows, Overhead Squats and Box Jumps

For time:
Row 1000m
50 Overhead Squats (95#/65#)
30 Box Jumps (30″/24″)

BTWB

Photo by @robcwilson

Results

Results cont

Shoulder Press 5-5-5-5 & AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

Shoulder Press 5-5-5-5

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

BTWB

AMRAP 12 mins: Push Press, Toes-to-bars and Sumo Deadlift High-pulls

Complete as many rounds as possible in 12 mins of:
12 Push Press (75#/55#)
12 Toes-to-bars
12 Sumo Deadlift High-pulls (75#/55#)

BTWB

Photo by @robcwilson

The Open Results are final and the top 20 qualifiers and National Champs are announced.

Vellner, Sigmundsdottir Win Open. National Champions Crowned

Handstand Push-Up Variations

Results

Results cont

Back Squat 8-8-8 & 30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings

Back Squat 8-8-8

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

BTWB

30-20-10: Back Squats, Hand Release Push-ups and Kettlebell Swings

30-20-10 reps, for time of:
Back Squat (115#/75#)
Hand Release Push-up
Kettlebell Swing (53#/35#)

BTWB

Photo by @robcwilson

Results

Results cont

Advanced RX: Squat Clean Thruster 1-1-1-1 & Advanced RX: Half Kalsu

Advanced RX: Squat Clean Thruster 1-1-1-1

Squat Clean Thruster 1-1-1-1

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

BTWB

Advanced RX: Half Kalsu

For Time:

50 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 50 total thrusters.

BTWB

Photo by @robcwilson

Young Guns: The Next Generation Of Games Athletes

Results

Team Kalsu: Light or Heavy Option

Team Kalsu:

Light Option

As a team of 2 complete for time:
100 Thrusters (95#/65#)
* Start each minute with 5 Burpees then max rep Thrusters
* Alternate partners every minute / Only one person working at one time.
* Time stops when team reaches a total of 100 Thrusters

BTWB

Team Kalsu:

Heavy Option

As a team of 2 complete for time:

100 Thrusters (135#/95#)
* Start each minute with 5 Burpees then max rep Thrusters

Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.

BTWB

Photo by @robcwilson

Results