Daily WOD – Page 299 – SNORIDGE CROSSFIT

Overhead Squat 5-5-5 & 7 RFT: Overhead Squats and Burpees

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* New weekly cycle begins (5/4/3/2/1)

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats (95#/65#)
10 Burpees
* This should be a fast WOD. Goal should be all sets of OHS are Unbroken so scale load accordingly.

BTWB

Photo by @robcwilson
New strength series for OHS starts today. Each week we will decrease the reps by one. We are also in the middle of our latest Bench Press series as well which will be later this week.
The Overhead Squat

Results

Results cont

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips & AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Lifting: Weighted Chest-to-bar Pull-ups and Weighted Ring Dips

Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip 3-3-3-3-3, using heaviest weight per set
* Alternate sets. Movements should be strict. Scale to strict BW or to weighted/BW strict pull-ups, scale to BW dips

BTWB

AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories
* Sub C2B pull-ups or Supine Ring Rows for Bar MU

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat 4-4-4-4 & AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Front Squat 4-4-4-4

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

BTWB

AMRAP 15 mins: Curtis P, Box Jumps and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Curtis P’s (95#/65#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
* Curtis P = 1 Power Clean + 1 Right Leg static lunge + 1 Left Leg static lunge + 1 Push Press unbroken (lunges are in place)

BTWB

Photo by @robcwilson
This complex of power clean, front rack alternating lunge on each leg and a push press is a combination of multiple functional movements that adds fatigue as you go and hits the entire body. Expect some sore glutes! Video demo linked above of the Curtis P.

Results

Results cont

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk & Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls & AMRAP 6 mins: Rows and Hollow Rocks

Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk

Squat Clean 1-1-1, using heaviest weight per set
Front Squat 1-1-1, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
* Complex.

BTWB

Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls

For time:
10 Muscle-ups
20 Front Squats (205#/145#)
30 Row Calories
40 Kettlebell Swings (70#/53#)
50 Wall Balls (20#/14#)

BTWB

AMRAP 6 mins: Rows and Hollow Rocks

Complete as many rounds as possible in 6 mins of:
Row 200m
20 Hollow Rocks

BTWB

Photo by @robcwilson
2018 Reebok CrossFit Games Season Schedule

THE OPEN IS COMING!

FIVE WEEKS – FEB. 22-MARCH 26

18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and all SRCF athletes will be able to complete the workout for the week each Friday and submit their score. Scores are due before 5 p.m. PT the following Monday. You must complete the workouts at a CrossFit affiliate with a judge.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.

At the end of five weeks, the fittest in the world move on to the next stages of competition: the Regionals and the Online Qualifier.

Dave Castro Offers First Hint of the 2018 CrossFit Open

Results

Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

As a team of 2 complete as many rounds as possible in 20 mins of:
10 Row (calories)
15 Wall Balls (20#/14#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

BTWB

Photo by @robcwilson

Results

Shoulder Press 5-5-5 & 3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders

Shoulder Press 5-5-5

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

BTWB

3 RFT: Toes-to-bars, Dumbbell Hang Squat Cleans and Double Unders

3 rounds for time of:
21 Toes-to-bars
12 Dumbbell Hang Squat Cleans (50#/35#)
75 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Skill Work & Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Skill Work

Skill practice:
* Handstand Push-ups or Walk
* Rope Climb
* Muscle-up
* Bar Muscle Up

* You an also work on strict pull-ups, dips, progressions, or foot lock practice. Practice skills you need to work on. If you can kind of do the skill, focus on progressions, form & technique.

BTWB

Alt EMOM 15 mins: Rows, Deadlifts and Rope Climbs

Every 1 min for 15 mins, alternating between:
Row 150m (M)/125m (F)
10 Deadlifts (225#/155#)
2 Rope Climbs 15 ft

BTWB

Photo by @robcwilson
71 year old man runs a record 5 1/2 minute mile by running once every three days and lifting on the other days. There’s hope for me yet.
“71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage,” Runner’s World.

Results

Results cont

Squat Snatch 1-1-1-1-1 & 5 RFT: Power Snatches and Box Jump Overs

Squat Snatch 1-1-1-1-1

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

BTWB

5 RFT: Power Snatches and Box Jump Overs

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson
Finding the Inner Athlete
Chad Vaughn, 285-lb. Snatch

Results

Results cont

Artie

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters (95#/65#)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella. ~www.crossfit.com

BTWB

Photo by @robcwilson
Welcome back! Holidays are over and it’s time to clean it up and get back in the gym. No better way to start the new year then with a Hero Workout. The CrossFit Games Open is coming in Feb. and registration starts Jan. 11th. Start getting ready by working on cleaning up your range of motion and technique so that every reps counts when you are completing the Open.
Benchmark Workouts

Results

Results cont

Bench Press 8-8-8 & Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Bench Press 8-8-8

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

BTWB

Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

Every 1 min for 21 mins, alternating between:
10 Burpees
12 Kettlebell Swings (70#/53#)
30 Double Unders

BTWB

Photo by @robcwilson
Last night was Coach Jeremy’s last class (for now). We are truly thankful for all of the years of coaching he has put into the gym and helped so many people in our SRCF community! He has been a rock steady friend as well as a fixture of our coaching staff and gym for a long time going back to our first space on the corner after we outgrew our garage. We hope this “retirement” is a much needed break and we see him back in the New Year. We will all miss you Jeremy!
We’re also excited that we are welcoming three new coaches onboard with Peter, Rob W., and Shay starting in 2018! They will be taking over a few evening classes starting next week so give them a warm welcome and be sure to ask them “what’s a thruster?”!
The Double-Under
The Bench Press

Results

Results cont