Category: Daily WOD

CrossFit Liftoff: Snatch 1RM (20 minutes) & CrossFit Liftoff: Clean & Jerk 1RM (15 minutes) & AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

CrossFit Liftoff: Snatch 1RM (20 minutes)

Record your best Snatch 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

CrossFit Liftoff: Clean & Jerk 1RM (15 minutes)

Record your best Clean & Jerk 1 Rep Max lift.
* Share a bar with your partner and each find a 1RM.

BTWB

AMRAP 12 mins: Pull-ups, Row, Overhead Squats, Box Jumps and Pull-ups

As a team of 2 complete as many rounds as possible in 12 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#)
50 Box Jumps (24″/20″)
25 Pull-ups
* If you are participating in the Liftoff you must complete this solo.

BTWB
Three, Two, One—Liftoff!
Photo by @robcwilson

Results

Snatch Pull + Power Snatch : 1-1-1-1-1 & 5 RFT: Power Snatches and Lateral Burpees

Snatch Pull + Power Snatch : 1-1-1-1-1

Snatch Pull + Power Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 1 Snatch Pull + 1 Power Snatch complex.

BTWB

5 RFT: Power Snatches and Lateral Burpees

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Lateral Burpees Over Barbell

BTWB
Photo by @robcwilson
We are programming the CrossFit Liftoff events for this Saturday for the 0930 Main class and the Advanced RX Class (which will start at 1100). For both times: Athletes will have a set time to hit your max in the Snatch and then the Clean and Jerk. Then there will be a short 12 minute AMRAP as a team of 2 at the end. You will share a bar.
Change Is Coming To The 2018 Season

Results

Results cont

Jerk: 5RM (Split or Push) & 2014 Masters Qualifier Event 3

Jerk: 5RM (Split or Push)

Find your Jerk 5 Rep Max.
* From rack, Split or Push.

BTWB

2014 Masters Qualifier Event 3

3 rounds for time of:
50 Row (calories)
15 Handstand Push-ups
50 Double Unders

BTWB
Photo by @robcwilson
CrossFitters continue making an impact in International Weightlifting:
Thuri Helgadottir Sets Two PRs at the IWF World Championships
Results
Results cont

Back Squat 5-5-5 & FT: Walking Lunges, Pull-ups and Sit-ups

Back Squat 5-5-5

Back Squat 5-5-5

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

BTWB

FT: Walking Lunges, Pull-ups and Sit-ups

For time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)
Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)
Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)
Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)
Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)
Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)

BTWB
Photo by @robcwilson
Coming this Saturday to the team WOD and the Advanced RX Class:
The CrossFit Liftoff
History of the Liftoff
The Walking Lunge

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 3-3-3-3-3, using heaviest weight per set
* alternate between lifts

BTWB

AMRAP 12 mins: Kettlebell Swings, Box Jumps and Ring Dips

Complete as many rounds as possible in 12 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips

BTWB
Photo by @robcwilson

Results

Results cont

Advanced RX: Squat Clean 1-1-1 & Pt. 1: 10 RFT: Squat Cleans, Handstand Push-ups and Wall Balls & Pt. 2: E2MOM for 8 mins: Pull-ups, Run and Toes To Bars

Advanced RX Class:

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

Pt. 1: 10 RFT: Squat Cleans, Handstand Push-ups and Wall Balls

10 rounds for time of:
2 Squat Cleans (185#/115#)
6 Handstand Push-ups
10 Wall Balls (20#/14#)

BTWB

Pt. 2: E2MOM for 8 mins: Pull-ups, Run and Toes To Bars

Every 2 mins for 8 mins do:
5 Strict Pull-ups
Run 100m
5 Strict Toes To Bars

BTWB

Photo by @robcwilson
Next Saturday (only) for the 0930 Main class and the 1045 Advanced RX class we will be programming the 1RM Snatch and 1RM C&J events for the Liftoff. There are no makeups. Stay tuned.

Results

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans

As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans
* Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.

BTWB

Photo by @robcwilson

Cold and flu season is here. Just a reminder to please remember to always wipe down your equipment!

Results 

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternate work (one works, one rests) Split reps or alternate exercises.

BTWB
Photo by @robcwilson
Good post Turkey Day turnout to start to work off all the calories! Tomorrow will be a normal Saturday Team WOD as well and we will use the barbell.
Results 

Deadlift 5-5-5 & AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.

BTWB

AMRAP 20 mins: Deadlift, Push-ups, and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Happy Thanksgiving! We wish everyone a safe and healthy holiday no matter what your plans are.
Note the schedule tomorrow:

  • Friday is one class ONLY at 10am for a Team WOD
  • Saturday will follow our normal schedule

Food for thought:
Walking: No Path to Fitness 

Results

Results cont

Push Press 3-3-3-3 & AMReps 10 mins: Toes-to-bar and Dumbbell Thruster Ladder

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

AMReps 10 mins: Toes-to-bar and Dumbbell Thruster Ladder

As many reps as possible in 10 mins of:
3 Toes-to-bars
3 Dumbbell Thrusters (pick load)
6 Toes-to-bars
6 Dumbbell Thrusters
9 Toes-to-bars
9 Dumbbell Thrusters
12 Toes-to-bars
12 Dumbbell Thrusters
15 Toes-to-bars
15 Dumbbell Thrusters
18 Toes-to-bars
18 Dumbbell Thrusters
21 Toes-to-bars
21 Dumbbell Thrusters

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/23: Closed!  No classes
  • Friday 11/24: One class @ 10am
  • Saturday 11/25: Normal Class Schedule

CrossFit Liftoff Will Have Live Workout Announcement from Paradiso CrossFit

Results
Results cont

SNORIDGE CROSSFIT