Lifting: Bench Press and Barbell Bent Over Rows
Bench Press 5-5-5, using heaviest weight per set
Barbell Bent Over Row 10-10-10, using heaviest weight per set
Photo by @snoridgecrossfit
Category: Daily WOD
Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal & Pt. 2: EMOM for 5 mins: Snatch
Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal
Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories
Rest 2 minutes before Pt. 2
Photo by @snoridgecrossfit
Push Press 3-3-3 & AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry
Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry
Complete as many rounds as possible in 14 mins of:
14 Push Press (95/65)
14 Burpees
100m Kettlebell Farmer/Suitcase Carry (53/35)
Photo by @snoridgecrossfit
Back Squat 1RM & 7 RFT: Deadlifts, Back Squats, and Toes-to-bars
Back Squat 1RM
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
7 RFT: Deadlifts, Back Squats, and Toes-to-bars
7 rounds for time of:
12 Deadlifts (115/75)
9 Back Squats (115/75)
7 Toes-to-bars
Photo by @snoridgecrossfit
Team WOD: Air Force WOD & Solo WOD: Air Force WOD
Team WOD: Air Force WOD
As a Team of 2 complete for time:
40 Thrusters (95/65)
40 Sumo Deadlift High-pulls
40 Overhead Squats
40 Push Jerks
40 Front Squats
Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member on the bar at a time.
Post total time.
Solo WOD: Air Force WOD
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters (95/65)
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Photo by @snoridgecrossfit
Hero Week is complete! Hard week of honoring our nation’s heroes with some workouts we haven’t done before.
Individuals & Teams Will Jump on a Trek Mountain Bike Again This Year
15 Minutes: Choose Rope Climb or Handstand Walk Practice & Hero Week: White
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
Hero Week: White
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges (45/25)
Run 400m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
Photo by @snoridgecrossfit
E2MOM for 10 mins: Hang Squat Clean + Front Squat & Hero Week: J.T.
E2MOM for 10 mins: Hang Squat Clean + Front Squat
1 Hang Squat Clean + Front Squat, pick load
Every 2 mins for 10 mins.
Hero Week: J.T.
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Photo by @snoridgecrossfit
Deadlift 2RM & Hero Week: Donny
Deadlift 2RM
Log your best Deadlift 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
Hero Week: Donny
21-15-9-9-15-21 reps, for time of:
Deadlift (225/155)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Photo by @snoridgecrossfit
Back Squat 2RM & Hero Week: Holbrook
Back Squat 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Hero Week: Holbrook
10 rounds, each round for time, of:
5 Thrusters (115/75)
10 Pull-ups
Sprint 100m
Rest 1 min between each round.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Photo by @snoridgecrossfit
Push Press 4-4-4 & Hero Week: Jack
Push Press 4-4-4
Push Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hero Week: Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Photo by @snoridgecrossfit