Daily WOD – Page 396 – SNORIDGE CROSSFIT

Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps

Main Class:

Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps

In teams of 3 each person will complete 1 round for time of:

For Time:
400m Run
60 Air Squats
50 AbMat Sit-ups
40 Kettlebell Swings (53#/35#)
30 Push-up (hand release)
20 Ground To Overheads (115#/75#)
10 Up And Over Box Jumps (24″/20″)
Post total time.
* Follow the leader. Team members cannot move to the next station unless the person in front of them has moved on.
** You may run only if the person ahead of you has completed their 400m run.
*** Last person to finish up and over box jumps ends time.

BTWB

Congrats Cassie on hitting your 100th WOD today! Way to push to finish your goal of 100 by the New Year!

Results

Bear Complex 1-1-1-1-1 & AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Bear Complex 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
* You must Power Clean. A Thruster counts. You must complete the whole movement complex without letting go of the bar.

BTWB

AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders

Complete as many rounds as possible in 12 mins of:
9 Burpees
7 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders

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We are now back to normal hours. As of today the Holiday Schedule is over! Hope everyone had a Happy Holiday and you are all ready to get back to work in in gym for 2015!

Results

Results cont

“Long May You Run … and Lift” – CrossFit Journal [article]

Bench Press : 2 Rep Max & 5 RFT: Toes To Bars, Power Snatches and Wall Balls & "Death By" – Muscle Ups : 1 rep + 1 rep / 1 min

Bench Press : 2 Rep Max

Find your Bench Press 2 Rep Max.

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5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls(20#/14#)

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Optional Checkout (Choose):

“Death By” – Muscle Ups : 1 rep + 1 rep / 1 min

Death By Muscle Up

With a continuously running clock perform:
1 Muscle Up in the first 1 min,
2 Muscle Ups in the second 1 min
3 Muscle Ups in the third 1 min
…
Continuing this for as long as you are able.
Choose “Death by” Ring MU, Bar MU or Strict Pull-up.

BTWB

Photo by Rob W.

This conditioning workout felt a lot like the CrossFit Games Open. With that in mind, here’s the upcoming schedule of the CF Games season. Expect the return the Open workouts with announcements each Thursday (We will stream the announcement in the lobby) and then programming the WOD on Fridays. The Open begins 2/27 in our gym (announcement on Thursday at 5pm 2/26). There will be a new workout announced each Friday until March 27th. Each Friday we will have all classes completing the Open workout culminating with “Friday Night Lights” for the PM classes.

2015 Reebok CrossFit Games Season Schedule

It’s You Vs. You in 2015 blog.beyondthewhiteboard.com

Results

Deadlift 2-2-2-2-2 & Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

Deadlift 2-2-2-2-2

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Chipper: Deadlifts, Run, Hang Power Cleans, Run, Hang Power Snatches, Run

For time:
30 Deadlifts (225#/155#)
Run 400m
20 Hang Power Cleans (185#/135#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 400m

* Plan your bar to make three drops in weight. Do NOT overdo it on the DL! You should have no problem maintaining 1-2 sets on the DL of 10 good reps per set, not struggling through with slow sets of 5 or less.

BTWB

Get ready to Stop the Slop! Coming soon will be our annual Performance and Nutrition Challenge. While it’s intended to be a Paleo Challenge, you will have the ability to complete a cleanse, or simply eat cleaner to maximize results. To win though you will need to have the best improvement.

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.

Results

Results cont

Squat Clean 2-2-2-2-2 & 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time

Squat Clean 2-2-2-2-2

Touch and go

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21-15-9: Handstand Push Ups, Ring Dips, Push-ups, Pull-ups, and Squats for time:

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up
Chest-to-bar Pull-up
Air Squat

BTWB

Good video progression below of the Hang Snatch up to some heavy loads for both the men and women. The film angle allows you to see what causes the good lifts vs. the misses in both their footwork, receiving position, and extension.

Chad Mackay, 225-245-260-275-285-295-300 lb. – [video]

Holiday Schedule:

12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont

Front Squat 3-3-3-3 & Chipper: Run, Wall Balls, Kettlebell Swings, Box Jumps, Sit-ups

Front Squat 3-3-3-3

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Chipper: 800 m, Wall Balls, 600 m and 5 more

For time:
Run 800m
50 Wall Balls (20#/14#)
Run 600m
50 Kettlebell Swings (53#/35#)
Run 400m
50 Box Jumps (24″/20″)
Run 200m
50 AbMat Sit-ups

BTWB Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Lock in the Lats With Sage Mertz – [video]

Results

Results cont

Power Snatch 1-1-1-1-1 & FT: Power Snatches and Rope Climbs

Power Snatch 1-1-1-1-1

15 min. max

BTWB

FT: Power Snatches and Rope Climbs

For time:
12 Power Snatches (155#/105#)
3 Rope Climbs 15 ft.
9 Power Snatches
3 Rope Climbs
6 Power Snatches
3 Rope Climbs
3 Power Snatches
3 Rope Climbs

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Team WOD

FT: Power Snatches and Rope Climbs

As a team of 2 complete for time:
24 Power Snatches (155#/105#)
6 Rope Climbs 15 ft.
18 Power Snatches
6 Rope Climbs
12 Power Snatches
6 Rope Climbs
6 Power Snatches
6 Rope Climbs

* Sub 2 Supine Rope Climbs to 1 Rope Climb

** One partner works at a time

Choose Solo or Team Version.

Merry Christmas to all! Hope everyone is having a safe and happy Holidays!

Holiday Schedule:
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes

“Foundations” by Greg Glassman

Results

Feats of Strength & Airing of the Grievances

Happy Festivus!

Feats of Strength

1RM Weighted Pull-up

Record your best Weighted Pull-up 1 Rep Max lift.
* Scale to progressively harder single strict assisted Pull-up; 5×3 Pull-ups or Ring Rows

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Airing of the Grievances

21-15-9 reps, for time of:
Power Clean (155#/100#)
Box Jump (30″/24″)

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Not sure what Festivus is? It’s the festivus for the rest of us! Let’s RUMBLE!

From Wikipedia:

The “Airing of Grievances” occurs during the Festivus meal and in which each person tells everyone else all the ways they have disappointed them over the past year.

After the meal, the “Feats of Strength” are performed, involving wrestling the head of the household to the floor, with the holiday ending only if the head of the household is actually pinned.

The Festivus YouTube

Holiday Schedule:
12/22 – Mon: Normal classes
12/23 – Tues: Normal classes
12/24: Wed: 0930 and 1030 only!
12/25: Thurs: Closed. Merry Christmas!
12/26: Fri: 0930, 1030 and 5pm only!
12/27: Sat: Normal classes
12/29 – Mon: Normal classes
12/30 – Tues: Normal classes
12/31: Wed: 0930 and 1030 only!
1/1: Thurs: Closed. Happy New Year!
1/2: Fri: 0930, 1030 and 5pm only!
1/3: Sat: Normal classes
Results
Results cont
Team of Champions: The Story of the CrossFit Invitational
Brett Marshall, Butterfly Pull-up Originator

Squat Clean Thruster 1-1-1-1-1 & Coe

Squat Clean Thruster 1-1-1-1-1

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Coe

10 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. ~ crossfit.com

Or

1/2 “Coe”

5 rounds for time of:
10 Thrusters (95#/65#)
10 Push Up (Rings)

Post total time.

BTWB

Pic by Rob W.

Very interesting analysis of the past few CF Games using the new Regional and qualifier format. Had they used this system last year we would have seen a far better overall representation at the Games for both men and women.

Who Makes the Cut?
Results
Results cont

12 WOD's of Christmas at SRCF!

12 WOD’s of Christmas at SRCF!

12 Descending Rounds For Time:
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Deadlifts (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Overhead Walking Lunge Steps (45#/25# Plate)
12 Burpees
* Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. up to 12.
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Today was our traditional annual “12 WOD’s of Christmas” workout and almost everyone figured it out and fell into the rhythm of it. The first five exercises are a light “barbell complex” where the sequence of movements progress together. It allows you to “link” them so that after you complete the Deadlifts you transition to the Power Cleans then Push Presses, Thrusters, and Sumo Deadlift High-Pull without putting the barbell down. I love this combination of exercises for a “12 Days WOD” because it keeps both the reps of each movement and load low, and the workout is about moving fast and and not getting “stuck” at any one exercise.

We also had the Outside the Box paleo food truck here and our Ugly Sweater Holiday Potluck party. With a turnout of over 60 people (50 doing the WOD) there was a ton of great food, terrible sweaters and good times. Thank you to everyone for patiently dealing with waiting until your wave for the workout could go, and for those who brought food to share. We will hope to have the Outside the Box food truck back out for our next event, maybe at the end of the Open.

The Bar Muscle-up With David Durante – [video]

Results
Results cont
Results cont 2