Daily WOD – Page 320 – SNORIDGE CROSSFIT

Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

Advanced RX Class:

Pt. 1: FT: Handstand Push-ups and Deadlifts

For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts

BTWB

Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

The 2017 CrossFit Games Open is coming in February and March!

Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule

Results

Team WOD: FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees

Team WOD:

FT: Partner Alternating Wall Balls then 10x Partner Deadlifts and Lateral Burpees

For time:
100 Partner Alternating Wall Balls (20#/14#)
— then —
10 rounds of:
6 Partner deadlifts (275#/185#)
10 Lateral Burpee (Over Barbell)
* Break up lateral burpees with your partner

BTWB

Photo by @robcwilson

Results

Row : 4 x 500m Repeats & AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups

Row : 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.

BTWB

AMRAP 4 mins: Knees To Elbows, Hollow Rocks and AbMat Sit-ups

Complete as many rounds as possible in 4 mins of:
8 Knees To Elbows
10 Hollow Rocks
12 AbMat Sit-ups

BTWB

Photo by @robcwilson

Results

Results cont

Bench Press 8-6-4-2 & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

Bench Press 8-6-4-2

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

BTWB

FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

For time:
10 Burpee Muscle Ups
30 Kettlebell Swings, pick load
100 Double Unders
30 Kettlebell Swings, pick load
10 Burpee Muscle Ups
Sub 10 Burpee Pull-ups

BTWB

Photo by @robcwilson

Retro Hawk logo shirts are in. If you preordered one please pick it up!

Results

Results cont

EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches

EMOM for 8 mins: Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

3 RFT: Wall Balls, Toes-to-bars and Snatches

3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)

BTWB

Photo by @robcwilson

The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.

Push Press 5-5-3-3-1-1-1 & AMRAP 12 mins: Clean &Jerks and Runs

Push Press 5-5-3-3-1-1-1

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

BTWB

AMRAP 12 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.

100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse

Tips for those wanting a faster rope climb:

Rope Climb J-Hook

Results

Results cont

Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats

Back Squat 7-7-7

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

BTWB

15 RFT: Pull-ups, Push-ups and Air Squats

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

All results are updated!

We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!

Games Move to Madison

Results

Results cont

Advanced RX: Power Clean & Jerk 1-1-1 & Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

Advanced RX Class:

Power Clean & Jerk 1-1-1

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

BTWB

Chipper: Row, Wall Balls, Toes-to-bars, Burpee Box Jump Over, HSPU, STO, Walking Lunges

For time:
60 Row Calories
50 Wall Balls (20#/14#)
40 Toes-to-bars
30 Burpee Box Jump Overs (24″/20″)
20 Deficit Handstand Push Ups (3.5″/2″)
10 Shoulder-to-Overhead (185#/125#)
Kettlebell Walking Lunge (53#/35#) 100 ft

BTWB

Beard Twinning Photo by @robcwilson

Results

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

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
Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.

BTWB

Happy Thanksgiving to everyone!

Photo by @robcwilson

Results