Category: Daily WOD

Sumo Deadlift 5-5-5 & 5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans

Sumo Deadlift 5-5-5

Sumo Deadlift 5-5-5

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

BTWB

5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans

5 rounds for time of:
40 Double Unders
20 Kettlebell Swings (53#/35#)
10 Medicine Ball Cleans (20#/14#)

BTWB

Photo by @robcwilson

Results

Power Clean & Jerk 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

Power Clean & Jerk 1-1-1-1

Power Clean & Jerk 1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up

BTWB

Photo by @robcwilson

5 Tips For First Time CrossFit Open Participants

CrossFit Games Open Registration:

SRCF Team Count: 18
Get signed up! The Open is coming Feb. 21st.

Results
Results cont

Front Squat: 5 Rep Max & Saved by the Barbell

Front Squat: 5 Rep Max

Record your best Front Squat 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

Saved by the Barbell

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

Perform this by rotating immediately to the next
station every 1 min, the clock does not stop or reset
between stations.
* Total reps per round

BTWB

5 Rep Ugg Boot Max

Photos by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 16
Get signed up! The Open is coming Feb. 21st.
2019 Reebok CrossFit Open Announcements

Results
Results cont

Bench Press 9-7-5-3-1 & 3 RFT: Air Squats, Push-ups and Row

Bench Press 9-7-5-3-1

Bench Press 9-7-5-3-1

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

BTWB

3 RFT: Air Squats, Push-ups and Row

3 rounds for time of:
50 Air Squats
35 Push-ups
20 Row Calories

BTWB

Advanced RX: Deadlift 5-4-3-2-1 & 5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

Advanced RX (or Advanced Rehab?) Class:

Deadlift 5-4-3-2-1

Deadlift (Touch and Go) 5-4-3-2-1

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

5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

For 5 cycles:
AMRAP in 3 mins of:
3 Muscle-ups
5 Deadlifts (225#/155#)
10 Kettlebell Swings (70#/53#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic!
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
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Results

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

As a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.

BTWB

Photo by @robcwilson

Happy birthday Christine!

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic! Register and then go find her profile under our gym team.
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
  • The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
  • Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town

Results

Front Racked Alternating Reverse Lunge 8-8-8-8 & 50-40-30-20-10: Double Unders and Walking Lunges

Front Racked Alternating Reverse Lunge 8-8-8-8

Front Racked Alternating Reverse Lunge 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor

BTWB

50-40-30-20-10: Double Unders and Walking Lunges

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge

BTWB

Photo by @robcwilson

Results
Results cont

Power Snatch (Touch & Go) 5-4-3-2-1 & AMRAP 10 mins: Power Snatches, Lateral Burpees and Toes-to-bars

Power Snatch (Touch & Go) 5-4-3-2-1

Power Snatch (Touch & Go) 5-4-3-2-1

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

BTWB

AMRAP 10 mins: Power Snatches, Lateral Burpees Over Barbell and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
7 Power Snatches (75#/55#)
8 Lateral Burpees Over Barbell
9 Toes-to-bars

BTWB

Push Press: 3-3-3-3 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Push Press: 3-3-3-3

Push Press 3-3-3-3

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

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, AbMat Sit-ups and Row

Complete as many rounds as possible in 16 mins of:
4 Bar Muscle-ups
8 Handstand Push-ups
12 AbMat Sit-ups
16 Row Calories
* Scale BMU to 6 Strict Pull-ups or 8 Ring Rows each round

BTWB

Photo by @robcwilson

Results
Results cont

SNORIDGE CROSSFIT