Main Workout – Page 110 – SNORIDGE CROSSFIT

Outdoor WOD: FT: Hang Power Snatch and Run Ladder & @Home: FT: Run, HSPU and Alternating Dumbbell Snatches

Outdoor WOD: FT: Hang Power Snatch and Run Ladder

For time:
20 Hang Power Snatches (95#/65#)
Run 800m
15 Hang Power Snatches (115#/75#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 200m
* Choose load that you can increase for each round

BTWB

@Home: FT: Run, HSPU and Alternating Dumbbell Snatches

For time:
Run 400m
18 Handstand Push-ups
36 Alternating Dumbbell Snatches, pick load
Run 400m
15 Handstand Push-ups
30 Alternating Dumbbell Snatches, pick load
Run 400m
12 Handstand Push-ups
24 Alternating Dumbbell Snatches, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Tabata: KB Swings, Air Squats, AbMat Sit-ups and Kettlebell SDHP

Tabata Kettlebell Swing, pick load
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Kettlebell Sumo Deadlift High-pull, pick load

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 @robcwilson @snoridgecrossfit

If it stays dry this Tuesday and Wednesday we will have outdoor classes available. Sign up for a spot on MindBody as there are still some open!

3 RFT: Air Squats, Hand Release Push-ups, Burpee Over Dumbbells and Single Arm Dumbbell Power Clean & Jerks

3 rounds for time of:
40 Air Squats
30 Hand Release Push-ups
20 Burpee Over Dumbbells
20 Single Arm Dumbbell Power Clean & Jerks
* Full PC&J from floor – 10 each arm

BTWB

Photo by @robcwilson @snoridgecrossfit

There are still some open spots for the Tuesday and Wednesday outdoor classes. Check MindBody for availability!

Give the Gift of the CrossFit Open

Accessory Work: Single Arm Bent Over Row 15-15-15 & 5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

BTWB

5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

5 rounds for time of:
15 Goblet Squats, pick load
20 Box Jumps (24″/20″)
30 Flutter Kicks
* Flutter kick is 2 kicks = one rep (i.e. 60 single kicks or count on same leg for 30)

BTWB

Photo by @robcwilson @snoridgecrossfit

Outdoor Classes 12/22 Tues and 12/23 Wed!
Sign up on MindBody…give people a chance before taking both days. As long as the weather stays dry we will plan to run these classes.

12/22 Tuesday
- 10:30am – 11:15am
- 11:15am – 12:00pm
- 12:00pm – 12:45pm
- 4:00 – 4:45pm

12/23 Wednesday
- 10:30am – 11:15am
- 11:15am – 12:00pm
- 12:00pm – 12:45pm
- 4:00 – 4:45pm

The 2021 Season Schedule, Beginning With the Open March 11

50-40-30-20-10: Double Unders and Kettlebell Swings

50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing (53#/35#)
* If you have a 70# KB do half the reps (25-20-15-10-5). If you have a DB do a two handed DB swing.

BTWB

Photo by @robcwilson @snoridgecrossfit

FGB Style: Goblet Thrusters, DB Power Cleans, Lateral Hop Over DB, Single DB Push Press and Burpees

3 rounds, 1 min per station, of:
Single Dumbbell Goblet Thruster, pick load
Dumbbell Power Clean, pick load
Lateral Hop Over Dumbbell
Single Arm Dumbbell Push Press, pick load
Burpee
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub KB for all movements, lay KB on the side for lateral

BTWB

Photo by @robcwilson @snoridgecrossfit

Hope this works and WA really looks at the “science and data”:

Planet Fitness ads aim to get Inslee to ease state’s COVID-19 restrictions on gyms

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds & FT: Box Jump Overs and Wall Climbs

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold

BTWB

FT: Box Jump Overs and Wall Climbs

For time:
30 Box Jump Overs (24″/20″)
9 Wall Climbs
20 Box Jump Overs
6 Wall Climbs
10 Box Jump Overs
3 Wall Climbs

BTWB

Photo by @robcwilson @snoridgecrossfit

Fingers crossed the weather can dry up soon so we can get some outdoor classes scheduled!

If you’re sticking with the home WOD’s post your pics and results in the FB group!

Zachary Tellier

For time:
10 Burpees
— then —
10 Burpees
25 Push-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats

BTWB

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan

Photo by @robcwilson @snoridgecrossfit

Meeting Between Masters Fitness Collective, Castro and Roza Sparks Hope for Masters Division Games Future