Category: Daily WOD

Deadlift 4-4-4 & FT: Row then 5 Rounds of Deadlifts and Wall Balls

Deadlift 4-4-4

Deadlift 4-4-4

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

BTWB

FT: Row then 5 Rounds of Deadlifts and Wall Balls

For time:
Row 1000m
— then —
5 rounds of:
12 Deadlifts (225#/155#)
15 Wall Balls (20#/14#)

BTWB

Photo by Coach @robcwilson
Yep. Coach Rob. Tonight he coached his first class, and according to him “It went okay! Everyone managed to lift weights and do a workout and go home!” Sooooo success!
Both Peter S. and Rob W. have now coached their first classes very successfully (Shay will also coach solo soon) and we’re excited that they will all continue to jump in, gain experience, and give all of us a fresh perspective as new coaches.

2017 CrossFit Liftoff Live Announcement
Posted by The CrossFit Games

The Deadlift

Results

Results cont

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

SNORIDGE CROSSFIT