Daily WOD – Page 285 – SNORIDGE CROSSFIT

U.S. Army SSG Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd BN, 75th Ranger Regiment, based in Ft Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. ~ www.crossfit.com

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Results

Results cont

Front Squat: 1RM & 3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

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3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)

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“I’m Working out but Can’t Lose Weight”

Results

Results cont

Bench Press 5-5-3-3 & FT: Rows; 5x Power Cleans and Ring Dips

Bench Press 5-5-3-3

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

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FT: Rows; 5x Power Cleans and Ring Dips

For time:
Row 1000m
— then —
5 rounds of:
10 Power Cleans (135#/95#)
10 Ring Dips

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CrossFit Sues Reebok for $4.8 Million, Claims Royalty Underpayment

Results

Results cont

Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 & Chipper: Run, Pull, Push and Squat Ladder

Advanced RX Class:

Snatch Balance + Overhead Squat 1-1-1-1-1

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

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Chipper: Run, Pull, Push and Squat Ladder

For time:
Run 400m
20 Pull-ups
30 Push-ups
40 Air Squats
Run 400m
15 Chest-to-bar Pull-ups
25 Ring Dips
35 Front Squats (95#/65#)
Run 400m
10 Muscle-ups
20 Handstand Push-ups
30 Overhead Squats (95#/65#)

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Results

Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints

As a team of 2 complete as many rounds as possible of:
25 Double Unders
5 Pull-ups
10 Push-ups
100m Sprint

* For the AMRAP, switch after each FULL round is completed. One partner works while the other rests for that round.
Post total rounds.

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Results

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups & Christine

Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups

Every 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
20 AbMat Sit-ups
* Touch and go DL sets of 5

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“Christine”

3 rounds for time of:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″ for both M/F)

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Results

Results cont

Back Squat: 1RM & AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

Back Squat: 1RM

Record your best Back Squat 1 Rep Max lift.

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AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Wall Balls (20#/14#)
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine Climbs (Start and finish on floor)

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