Daily WOD – Page 331 – SNORIDGE CROSSFIT

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups & FT: Rows, Wall Balls and Kettlebell Swings

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
DL must be set back down under control with NO Drops from the top.

BTWB

FT: Rows, Wall Balls and Kettlebell Swings

For time:
Row 1000m
75 Wall Balls (20#/14#)
50 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson

Gym Announcement:

To minimize noise/vibration to our neighbors, all deadlifts will be lowered to the ground and not dropped and crash mat pads should be used under all heavy lifts. See pic above of Kimberlee demonstrating. Also no Oly plates should be used on the floor during all AM classes and classes before 5pm. After 5 pm crash mats must be used.

CrossFit Open:

Dumbbells will be used for the first time in the Open. Today we added several sets of 50# and 35# dumbbells to our collection to ensure we can run the Open without any gym sleepovers. To maximize our ROI and our fitness we will use them tomorrow for both the Team WOD and the Advanced Class. Thanks Dave Castro!

2017 Open Dumbbell Weights Announced

Fittest On Earth: A Decade Of Fitness: Official Trailer

Results

Results cont

Rope Climb or Muscle-up Practice & 5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges

Rope Climb or Muscle-up Practice

Practice muscle-ups or Rope Climbs

10 min.

BTWB

5 RFT: Rope Climbs, Toes-to-bars and Overhead Walking Lunges

5 rounds for time of:
3 Rope Climbs
10 Toes-to-bars
21 Overhead Walking Lunge With Plates (45#/25#)

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 26

Results

Results cont

Snatch 1-1-1-1-1 & 15-12-9-6-3: Squat Snatches, Ring Dips and Burpees

Snatch 1-1-1-1-1

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

BTWB

15-12-9-6-3: Squat Snatches, Ring Dips and Burpees

15-12-9-6-3 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
Burpee

BTWB

Photo by @robcwilson

Results

Results cont

Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups

Front Squat 2-2-2-2-2

Rest as needed between sets.

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3 RFT: Front Squats, Push Press and Pull-ups

3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 25

ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS

Results

Results cont

Push Press 3-3-3-3-3 & AMReps 9 mins: Power Cleans and Box Jump Overs + 2

Push Press 3-3-3-3-3

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

BTWB

AMReps 9 mins: Power Cleans and Box Jump Overs + 2

As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs

BTWB

Happy 30th birthday Shay!

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 25

Results

Results cont

Team WOD: Hang Power Clean & Push Jerk : 1RM & Team DT

Team WOD: Hang Power Clean & Push Jerk : 1RM

Record your best Hang Power Clean & Push Jerk 1 rep max lift.
8 Min. Share a barbell. Start with empty bar and alternate lifts.

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Team “DT”

10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.

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Photo by @robcwilson

February OnRamp starts this Tuesday and there is still some room! If you know someone interested tell them to contact us for more details on signing up.

Our February OnRamp Schedule:

Tuesday 1/31 at 7:00 pm

Thursday 2/2 at 7:00 pm

Saturday 2/4 at 8:30 am

Tuesday 2/7 at 7:00 pm

Thursday 2/9 at 7:00 pm

Saturday 2/11 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

Results

Squat Clean 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans

Squat Clean 1-1-1-1-1

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

BTWB

AMRAP 9 mins w/ Buy-in: Rows and Squat Cleans

In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Clean (185#/135#)

BTWB

Rowing Twins Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 23

Results

Results cont

Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

Back Squat 4-4-4-4

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

BTWB

Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

CrossFit.com/ExerciseDemos

Results

Results cont

Lifting: 1 Hang Squat Snatch + 1 Squat Snatch & AMRAP 14 mins: Bar Muscle-ups, Handstand Push-ups and Power Snatches

Lifting: 1 Hang Squat Snatch + 1 Squat Snatch

Hang Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1-1, using heaviest weight per set
Perform as a complex of 1 Hang Snatch + 1 Snatch

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