Daily WOD – Page 364 – SNORIDGE CROSSFIT

Advanced RX: Squat Clean 3-3-3-1-1-1 & 2009 CrossFit Games Final Chipper

Advanced RX Class:

Squat Clean 3-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and go for 3

“2009 CrossFit Games Final Chipper”

For time:
15 Squat Cleans (155#/105#)
30 Toes To Bars
30 Box Jumps (24″/20″)
15 Muscle Ups
30 Dumbbell Push Press (40#/25#)
30 Double Unders
15 Thrusters (135#/95#)
30 Pull-ups
30 Burpees
300 feet Overhead Walking lunge (45#/25# bumper)

Post total time.

BTWB

Photo by @robcwilson

Happy birthday to my personal favorite Coach! Michelle picked the final Games chipper from 2009 for her birthday workout. This WOD brings back memories from our first vacation to watch the CrossFit Games in Aromas, CA. Watching Games athletes do this is much better than doing it yourself.

We are up to 20 athletes signed up for the Open. Get signed up as we are looking for at least 50!

Results

Team WOD: Deadlifts, Wall Balls, AbMat Sit-ups

Work in teams of two.
Complete as many rounds as possible in 20 mins of:
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
15 AbMat Sit-ups

Post total rounds.
* Alternate exercises: Team member 1 starts with deadlifts. When he/she reaches 9 DL, team member 2 starts the wallballs. When he/she finishes 12 WBs, team member 1 starts the AbMat Sit-ups. When he/she finishes team member 2 starts DL, continuing alternating each exercise.

BTWB

Photo by @robcwilson

Results

Back Squat : 2 Rep Max & 6 RFT: Pull-ups, Kettlebell Swings and Double Unders

Back Squat : 2 Rep Max

Find your Back Squat 2 Rep Max.

BTWB

6 RFT: Pull-ups, Kettlebell Swings and Double Unders

6 rounds for time of:
10 Pull-ups
20 Kettlebell Swings (53#/35#)
30 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Every 1 min for 11 mins: Hang Squat Snatch & 7 RFT: Front Squats, Box Jumps and Ring Dips

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
Regrip between reps is okay

BTWB

7 RFT: Front Squats, Box Jumps and Ring Dips

7 rounds for time of:
7 Front Squats (135#/95#)
7 Box Jump (30″/24″)
7 Ring Dips

BTWB

Photo by @robcwilson

Are you a member of the law enforcement, firefighter or military profession? There is a new category in the Open this year that will allow you to rank and compare your fitness against those in your community. See the video.

“New Open Leaderboard Categories With Larry Moss” – [video]

Results

Results cont

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups & AMReps 8 mins: Rows and Burpee Pull-ups

Alt EMOM 10 mins: Rope Climbs and Weighted Sit-ups

Every 1 min for 10 mins, alternating between:
2 Rope Climbs (15 ft.)
15 Weighted Sit-ups (25#/15#)

BTWB

AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up

BTWB

Photos by @robcwilson

Seems like weighted sit-ups make everyone happy.

Please check the “Lost and Found” box by the WOD books. We are accumulating enough to start making the clothing into medicine balls. Whatever is left will be donated by this weekend so clear it out!

Events:

Register for the 2016 Open. Right now we are up to 13 people registered for the gym. Don’t wait, sign up now! There are 36 days remaining.

2016 Open Registration is LIVE

Results

Results cont

Push Press 2-2-2-2 & 3 RFT: Run, Double Unders and Thrusters

Push Press 2-2-2-2

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

BTWB

3 RFT: Run, Double Unders and Thrusters

3 rounds for time of:
Run 200m
50 Double Unders
25 Thrusters (95#/65#)

BTWB

Photo by @robcwilson

Many of you have asked for different ways to work on HSPU outside of scaling for a workout. Using the negative is a great way to improve strength, balance and positioning. This works great for pull-ups and dips as well.

“Working the Negative” with Coach Glassman – [video]

Results

Results cont

Advanced RX: Alt EMOM 10 mins: Clean & Jerks and Snatches & Holleyman

Advanced RX Class:

Alt EMOM 10 mins: Squat Clean & Jerks and Squat Snatches

Every 1 min for 10 mins, alternating between:
3 Squat Clean & Jerks, pick load
3 Squat Snatches, pick load

BTWB

“Holleyman“

30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)

BTWB

Photo by @robcwilson

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” ~ CrossFit.com
So far we are at 6 people signed up for the Open. Do it now!
Update Show: Open Registration is LIVE
Results

Power Clean : 1 Rep Max & Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees

Power Clean : 1 Rep Max

Record your best Power Clean 1 Rep Max lift.
Team of 2 share a bar. 8 minutes on the clock starting from empty bar.

BTWB

Team WOD: Rows, Wall Balls, Pull-ups, Overhead Sit-ups, Burpees

In teams of 2, complete for time:
2000m Row
120 Wall Balls (20#/14#)
80 Pull-ups
60 Overhead Sit-ups (35#/15# plate)
40 Burpees

* One partner works at a time.
** Chip through the exercises but split up reps however you wish. Must go in order (i.e. row, wall balls, and squats, etc.)
Post total time.

BTWB

Photo by @robcwilson

Results

Bench Press 5-4-3-2-1 & 3 RFT: Rows, Deadlifts and Box Jump Overs

Bench Press 5-4-3-2-1

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

BTWB

3 RFT: Rows, Deadlifts and Box Jump Overs

3 rounds for time of:
Row 500m
12 Deadlifts (225#/155#)
21 Box Jump Overs (24″/20″)

BTWB

Photo by @robcwilson

Events:

Sign up for the Open! When you do make sure you register for the Open and choose our gym to be part of the SRCF team. Starts Feb. 25 and goes through Mar. 28 with one WOD per week. You can scale or go RX from week to week.

Registration for the 2016 Reebok CrossFit Games Open is now live!

Update Show: Open Registration is LIVE

Results

Results cont