Daily WOD – Page 344 – SNORIDGE CROSSFIT

Push Press + Push Jerk 1-1-1-1-1 & CrossFit Games Open 13.2

Push Press + Push Jerk 1-1-1-1-1

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

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

SRCF Tweens and Teens Winter Session 1 ended today! We will be starting our next session at the end of January. Parents of currently enrolled teens will be given first priority at the Winter Session 2 before we open it up to fill spaces. We will announce dates soon.

The teens class was a success with great participation and lots of progress. Looking forward to watching these kids move better and get stronger and as they improve technique they will increase loading. Most importantly they are all positive and committed to having fun!

Holiday Hours:

Christmas Week:

12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
12/24: Closed Saturday for Christmas Eve

Results

Results cont

Hang Squat Snatch 1-1-1-1-1 & 18-15-12-9-6: Wall Balls and Hang Snatches

Hang Squat Snatch 1-1-1-1-1

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

BTWB

18-15-12-9-6: Wall Balls and Hang Snatches

18-15-12-9-6 reps, for time of:
Wall Ball (20#/14#)
Hang Squat Snatch (75#/55#)

BTWB

Photo by @robcwilson

Holiday Hours:

Christmas Week:

12/23: TBD – limited hours
12/24: Closed Saturday for Christmas Eve

Nutrition Brief: How Much Food Should I Eat? CrossFit Journal

Results

Results cont

Bench Press 3-3-3-3-3 & AMReps 15 mins: Bodyweight Max Reps

Bench Press 3-3-3-3-3

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

BTWB

AMReps 15 mins: Bodyweight Max Reps

As many reps in 15 mins as you can of:
Handstand Push-up, 1 min
Toes-to-bar, 2 mins
Air Squat, 3 mins
Double Under, 4 mins
Row, 5 mins

BTWB

Photo by @robcwilson

Results

Results cont

Hang Squat Clean 1-1-1-1-1 & 5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

Hang Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

5 rounds for time of:
8 Chest-to-bar Pull-ups
8 Front Squats (165#/115#)
8 Burpees

BTWB

Photo by @robcwilson

Stay tuned for our class schedule over the holidays. We will announce our operating hours soon for both Christmas and New Year’s weekends as well as the date for our annual “12 WOD’s of Xmas” workout.

Behind the Scenes: CrossFit Mayhem Freedom, Part 1

In this eight-part series, get a glimpse of what makes CrossFit Mayhem Freedom tick. Now two-time winner of the CrossFit Games Affiliate Cup, the team is led by four-time individual champion Rich Froning.

Results

Results cont

Friday 12/9 6pm Class Cancelled!

We are cancelling the 6pm class tonight as turnout is pretty light for the afternoon classes. If you want to workout head to the 5pm class. Coach Jessika will be there!

Advanced RX: EMOM for 6 mins: Squat Clean & Jerk & 2008 CF Games Final & FT: Assault Bike, Muscle-ups

Advanced RX Class:

EMOM for 6 mins: Squat Clean & Jerk

1 Squat Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

Pt. 1 “2008 CF Games Final”:

For time:
30 Squat Clean & Jerks (155#/105#)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Squat Clean Thruster is acceptable.

BTWB

Pt. 2 FT: Assault Bike, Muscle-ups

For time:
21 Assault Bike (Calories)
7 Muscle-ups
15 Assault Bike (Calories)
5 Muscle-ups
9 Assault Bike (Calories)
3 Muscle-ups

BTWB

Photo by @robcwilson

Results

Team WOD: Isabel & Grace

For time (Partner 1):
30 Snatches (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

BTWB

For time (Partner 2):
30 Clean & Jerks (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

BTWB

Photo by @robcwilson

Alternating two classic CrossFit benchmark WOD’s with your rest being your teammates turn was a fun but challenging twist to a Saturday Team workout.

If you haven’t tried a Team WOD then come check it out at the 9:30am class every Saturday.

Results

Alt EMOM 10 mins: Deadlifts and Ring Dips & 5 RFT: Deadlifts and Lateral Burpees

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

BTWB

5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Alessandra Pichelli and Cameron Pernich Win Liftoff

Results

Overhead Squat 5-4-3-2-1 & FT: 3 Couplets Back to Back to Back

Overhead Squat 5-4-3-2-1

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

BTWB

FT: 3 Couplets Back to Back to Back

For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders

BTWB

Photo by @robcwilson

With the arrival of winter weather please stay tuned to both our Facebook group (link at the bottom of the website) and also to this daily website WOD post for any announcements concerning potential closing or canceling classes due to snow/ice.

Training for Wakeboarding

Results

Results cont