Category: Daily WOD

Hang Power Clean 3-3-3 & AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

BTWB

AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars

Complete as many rounds as possible in 12 mins of:
6 Dumbbell Burpees (50#/35#)
6 Dumbbell Clean & Jerks (50#/35#)
6 Toes-to-bars
* Each DB Burpee starts from the Hang position. DL to hang, perform a burpee holding both DB’s, chest on the floor, stand back to hang with both DB’s for one rep.
** DB C&J touch one head of DB to floor, then PC and PJ.

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 2 Rep Max & 3 RFT: Double Unders, Air Squats and Row

Back Squat: 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

3 RFT: Double Unders, Air Squats and Row

3 rounds for time of:
75 Double Unders
50 Air Squats
25 Row (calories)

BTWB

Photo by @robcwilson

Is everyone looking at Bob’s short shorts or his short squat? #kidding #monstersquat #roids
CrossFit Games Open Registration:
SRCF Team Count – 12
Get signed up! The Open is coming Feb. 21st. We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results
Results cont

Push Jerk: 2-2-2-2-2 & J.T.

Push Jerk: 2-2-2-2-2

Push Jerk 2-2-2-2-2

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

BTWB

J.T.

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor ~ www.crossfit.com

BTWB

Advanced RX: Partner deadlift 3-3-3-3-3 & Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks

Advanced RX Class:

Partner deadlift 3-3-3-3-3

Partner deadlift 3-3-3-3-3

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

BTWB

Team WOD: FT: Partner Wall Balls, Partner Deadlifts, Handstand Walks

For time:
80 Partner Wall Balls (20#/14#)
— then —
21 Partner Deadlifts (315#/225#)
Handstand Walk, 32 ft (16 ft. each partner)
18 Partner Deadlifts
Handstand Walk, 32 ft
15 Partner Deadlifts
Handstand Walk, 32 ft
— then —
80 Partner Wall Balls

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:
SRCF Team Count – 12
Get signed up! The Open is coming Feb. 21st. We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks. Since your doing the workouts anyway then sign up! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey. Select our gym when you register so that we can validate scores.
Results

Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner Deadlifts

Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner Deadlifts

As a team of 2 complete for time:
60 Partner Alternating Wall Balls (20#/14#)
40 Box Jump Overs (24″/20″)
20 Partner Deadlifts (275#/185#)
45 Partner Alternating Wall Balls
30 Box Jump Overs
15 Partner Deadlifts
30 Partner Alternating Wall Balls
20 Box Jump Overs
10 Partner Deadlifts
15 Partner Alternating Wall Balls
10 Box Jump Overs
5 Partner Deadlifts
*  Alternate or split reps for box jump overs. Partner DL together with load both partners can safely touch and go.

BTWB

Photo by @robcwilson

Results

Strict Pull-ups: 3×10 & FT: Rows and Power Snatch Chipper

Strict Pull-ups: 3×10

Strict Pull-ups 3×10

Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for all three sets or complete 3 x 10 supine ring rows.

BTWB

FT: Rows and Power Snatch Chipper

For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches

BTWB

Photo by @robcwilson

Wodapalooza is underway and after Day 1 the leaders are:

  • Elite Men – Patrick Vellner
  • Elite Women – Tia Clair Toomey (with Kristin Holte right behind her)
  • Elite Teams – CrossFit Mayhem…. wait, no it’s Team ROMWOD/WIT made up of four prior Games athletes Alec Smith, Jess Griffith, Cody Mooney, and Jamie Greene.  Mayhem Freedom is way down in a tie for 6th after a pretty poor day 1 (there are only 13 teams competing).

Kristin Holte Leads Wodapalooza After Event 2
Results
Results cont

Push Press 5-5-5-5 & AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press

Push Press 5-5-5-5

Push Press 5-5-5-5

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

BTWB

AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press

Complete as many rounds as possible in 11 mins of:
30 Double Unders
7 Toes-to-bars
7 Dumbbell Front Squats (50#/35#)
7 Dumbbell Push Press (50#/35#)

BTWB

Photos by @robcwilson

Josh Bridges has a YouTube Channel
“That’s right – the CrossFit (and actual) veteran is making weekly videos. If we gave you five guesses on the name of his channel, well, you’d probably only need one. Paying the Man is a look at Josh on an everyday basis, from his training to his life being a dad.
Bridges joins Rich Froning, Noah Ohlsen, Tia Toomey and Brooke Ence as athletes who are sharing more of their lives to the public through the video-sharing platform.”
Results
Results cont

Back Squat: 3 Rep Max & FT: Rope Climbs, Run, Back Squats

Back Squat: 3 Rep Max

Record your best Back Squat 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

FT: Rope Climbs, Run, Back Squats

For time:
2 Rope Climbs, 15 ft
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs, 15 ft
Run 400 m
15 Back Squats
4 Rope Climbs, 15 ft
Run, 400m
9 Back Squats
* Back squats taken from ground.

BTWB

Photo by @robcwilson

Start signing up for the Open! Registration is live! The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
Rich Froning and Mayhem Freedom Talk Plans for the 2019 CrossFit Games Season
Results
Results cont

Bench Press: 10-8-6-4-2 & FGB Style: Row Calories, Box Jumps and Hand Release Push-ups

Bench Press: 10-8-6-4-2

Bench Press 10-8-6-4-2

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

BTWB

FGB Style: Row Calories, Box Jumps and Hand Release Push-ups

5 rounds, 1 min per station, of:
Row Calories
Box Jump (24″/20″)
Hand Release Push-up
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.

BTWB

Photo by @robcwilson

Alynn from the Teens class showing off her kipping HSPU!
2019 CrossFit Games Rulebook Released, Updates for All Athletes
CROSSFIT GAMES OPEN REGISTRATION IS NOW LIVE:
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey.
We will program the Open WOD every Friday for all classes starting 2/22 for five weeks. Each Thursday the Open will announce the workout for that week. There will be RX, Scaled and Masters versions. If you plan to workout then you are doing the Open. Get signed up! Select our gym when you register so that we can validate scores.
Results
Results cont

SNORIDGE CROSSFIT