Category: Daily WOD
Deadlift 3-3-3 & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps
Every 1 min for 18 mins, alternating between:
8 Deadlifts (pick load)
16 Kettlebell Swings (53#/35#)
8 Box Jumps (30″/24″)
* Deadlifts are touch and go
Overhead Squat 2-2-2 & FT: 3 Rounds Each of 3 Couplets
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 3 Rounds Each of 3 Couplets
For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders
* One time for all 3 couplets
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 10
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
CF Games Open Team SnoRidge CrossFit Roster Count: 10
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
Lifting: Clean Pull + Hang Power Clean + Jerk & 5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans
Lifting: Clean Pull + Hang Power Clean + Jerk
Clean Pull 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Complex 1 CP + 1 HPC + PJ or SJ (Push or Split).
5 RFT: Wall Balls, Chest-to-bar Pull-ups and Hang Power Cleans
5 rounds for time of:
20 Wall Balls (20#/14#)
10 Chest-to-bar Pull-ups
10 Hang Power Cleans (135#/95#)
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues and Athletes
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues and Athletes
Shoulder Press 4-4-4-4 & 21-15-9: Row and Burpee Over Rowers
Shoulder Press 4-4-4-4
Shoulder Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Row and Burpee Over Rowers
21-15-9 reps, for time of:
Row (calories)
Burpee Over Rower
Photo by @robcwilson
Who knew you could do a couplet with only one rower?
2018 Live Open Announcement Venues and Athletes
Who knew you could do a couplet with only one rower?
2018 Live Open Announcement Venues and Athletes
Back Squat 7-5-3 & FGB Style: Back Squats, Push-ups and Thrusters
Back Squat 7-5-3
Back Squat 7-5-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Back Squats, Push-ups and Thrusters
3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
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.
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Whole30 just found another partner to help you with compliant options. If you need a Whole9 Nutrition / Whole30 program Guide just let us know!
Applegate® Announces Partnership with Whole30®
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Whole30 just found another partner to help you with compliant options. If you need a Whole9 Nutrition / Whole30 program Guide just let us know!
Applegate® Announces Partnership with Whole30®
Advanced RX: Deficit Deadlift 3-3-3 & Pt. 1: AMRAP 10 mins: Row, Ball Slams and Deadlifts & Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups
Advanced RX Class:
Deficit Deadlift 3-3-3
Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Pt. 1: AMRAP 10 mins: Row, Ball Slams and Deadlifts
Complete as many rounds as possible in 10 mins of:
15 Row Calories
12 Ball Slams (30#/20#)
9 Deadlifts (225#/155#)
* Pt. 1. Rest 5 min. then complete Pt. 2
Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups
21-15-9 reps, for time of:
Dumbbell Burpee (50#/35#)
Handstand Push-up
* DB Burpee is Push-up on DBs, DL both DB’s then jump with DB’s at sides
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
Team WOD: Partner deadlifts, Row and Ball Slams
Team WOD: Partner deadlifts, Row and Ball Slams
As a team of 2 complete as many rounds as possible in 20 mins of:
10 Partner deadlifts (Pick load)
20 Row Calories
30 Ball Slams (30#/20#)
* Split work on Rower and Ball Slam. One works, one rests.
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
CF Games Open Team SnoRidge CrossFit Roster Count: 8 (All Men! Where are the Women? We need you!)
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
2018 Live Open Announcement Venues
Bench Press 2-2-2 & 3 RFT: Kettlebell Swings, Med Ball Cleans and Knees To Elbows
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Kettlebell Swings, Med Ball Cleans and Knees To Elbows
3 rounds for time of:
25 Kettlebell Swings (53#/35#)
20 Medicine Ball Cleans (20#/14#)
15 Knees To Elbows
Photo of Adam’s “Not a Knee to Elbow” by @robcwilson
Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Box Jump Overs, Power Cleans, Front Rack Reverse Lunges, and Sumo Deadlift High-pulls
For time:
30 Row Calories
30 Box Jump Overs (24″/20″)
30 Power Cleans (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
30 Sumo Deadlift High-pulls (95#/65#)
30 Box Jump Overs
30 Row Calories
* Step back lunges while holding bar in front rack position.
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 7
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
Is the Open for Me?
CF Games Open Team SnoRidge CrossFit Roster Count: 7
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts in less than a month! Sign up now to be a part of the fun.
Is the Open for Me?