Category: Daily WOD

Team WOD: FT: Row, Partner Wall Balls, Power Snatches & Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

For time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories

BTWB

Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories

BTWB

Photo by @snoridgecrossfit

CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

BTWB

Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans

Tabata Double Under
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Power Clean (95#/65#)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 6-4-2 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

Bench Press 6-4-2

Bench Press 6-4-2

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

BTWB

7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Enhancing Your Open Experience

SRCF Team Count: 13

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up for the Open: February 16 – March 6.

Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!

Results

Results cont

Snatch Balance 3-3-3-3-3 & AMRAP 18 mins: Row, Overhead Squats, and Pull-ups

Snatch Balance 3-3-3-3-3

Snatch Balance 3-3-3-3-3

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

BTWB

AMRAP 18 mins: Row, Overhead Squats, and Pull-ups

Complete as many rounds as possible in 18 mins of:
15/12 Row Calories
12 Overhead Squats (75#/55#)
12 Pull-ups

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT