Daily WOD – Page 323 – SNORIDGE CROSSFIT

Front Squat 3-3-3-3-3 & 3 RFT: Pull-ups, Front Squats and Box Jumps

Front Squat 3-3-3-3-3

Rest as needed between sets.

3 RFT: Pull-ups, Front Squats and Box Jumps

3 rounds for time of:
20 Pull-ups
20 Front Squats (135#/95#)
20 Box Jumps (24″/20″)

Photo by @robcwilson

THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule

Results

Results cont

Advanced RX: Clean & Jerk 1-1-1-1 & 4 RFT: Rows, Clean & Jerks and Muscle-ups

Advanced RX Class:

Clean & Jerk 1-1-1-1

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

BTWB

4 RFT: Rows, Clean & Jerks and Muscle-ups

4 rounds for time of:
Row 250m
5 Clean & Jerks, pick load
7 Muscle-ups

BTWB

Photo by @robcwilson

Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes. Welcome to Alaina, Logan, Jaycin, and Troy!

Last but not least congrats to Brian (above) for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!

Results

Team WOD: E2MOM Row and Thruster Intervals

Every 2 mins for 20 mins do:
Row 200m
10 Thrusters (75#/55#)
Teams of 2. Alternate every 2 minute interval with your partner. Partner 1 completes Row and Thrusters then rests while Partner 2 completes the next interval.

BTWB

Photo by @robcwilson

Team interval day! After a long week ending with a Hero WOD today was meant to get moving with fixed intervals without going for time or reps.

Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes. Welcome to Alaina, Logan, Jaycin, and Troy!

Last but not least congrats to Brian for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!

Brent Fikowski: Games Rookie Makes Invitational

Results

Alt EMOM 12 mins: Deadlifts and Knees To Elbows & Sham

Alt EMOM 12 mins: Deadlifts and Knees To Elbows

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows

BTWB

Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, DET 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson

THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule

Results

Results cont

EMOM for 5 mins: Hang Squat Snatch & Chipper: Runs, Snatches, Overhead Squats

EMOM for 5 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 5 mins.
Perform 2 HS as a complex (UB – no regrip)

BTWB

Chipper: Runs, Snatches, Overhead Squats

For time:
Run 400m
15 Squat Snatches (135#/95#)
Run 400m
12 Power Snatches (135#/95#)
Run 400m
9 Overhead Squats (135#/95#)

BTWB

Photo by @robcwilson

Results

Results cont

Thruster and Weighted Pull-up 3-3-3 & Heavy Fran

Thruster 3-3-3

Use the heaviest weight you can for each set.

Weighted Pull-up 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate between 3×3 sets of Thruster from rack.

BTWB

Heavy Fran

15-12-9 reps, for time of:
Thruster (135#/95#)
Weighted Pull-Up (45#/25# dumbbell)

For weighted pull-ups, place a dumbbell between the legs above crossed ankles

BTWB

Photo by @robcwilson

Rich Froning does Heavy Fran (5:25 – Oct. 2013)

Results

Results cont

Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2

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

BTWB

5 RFT: Handstand Push-ups, Back Squats and Runs

5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m

BTWB

Photo by @robcwilson

Update Show: Liftoff Event Rundown

Results

Results cont

Power Clean 1-1-1-1-1 & 4 RFT: Power Cleans, Runs and Wall Balls

Power Clean 1-1-1-1-1

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

BTWB

4 RFT: Power Cleans, Runs and Wall Balls

4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results

Results cont

CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max

CrossFit Liftoff Event 1:

Snatch: 1 Rep Max

Record your best Snatch 1 Rep Max lift.

BTWB

CrossFit Liftoff Event 2:

Clean & Jerk: 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Photo by @robcwilson

SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.

Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.

Update Show: Liftoff Event Rundown

2016 CrossFit Games on ESPN2 This Sunday

Results

Overhead Squat 2-2-2 & CrossFit Liftoff: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
In between each set complete 15 Hollow Rocks for a total of 3 sets. If completing the Liftoff on Sat. then don’t go heavy!

BTWB

CrossFit Liftoff Event 3: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Complete as many rounds as possible in 15 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#/35#)
50 Box Jumps (24″/20″)
25 Pull-ups

BTWB

Photo by @robcwilson

Results

Results cont