Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run
3 rounds for time of:
20 Squat Cleans, 95/65 lbs
20 Pull-ups
Run, 400 m
Category: Main Workout
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run & @Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run
3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m
@Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run
3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.
Photo by @robcwilson @snoridgecrossfit
Weighted Box Step-up 16-16-16 & FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks
Weighted Box Step-up 16-16-16
Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks
4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock
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.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups
Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds
Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.
AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Outdoor: Chipper: Runs and Back, Front and Overhead Squats & @Home: FT: Runs and Air, Goblet Squats
Outdoor: Chipper: Runs and Back, Front and Overhead Squats
For time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
@Home: FT: Runs and Air, Goblet Squats
For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB
Photo by @robcwilson @snoridgecrossfit
Outdoor: Chipper: Runs and Back, Front and Overhead Squats
Outdoor: Chipper: Runs and Back, Front and Overhead Squats
For time:
Run, 400 m
30 Back Squats, 95/65 lbs
Run, 400 m
20 Front Squats, 95/65 lbs
Run, 400 m
10 Overhead Squats, 95/65 lbs
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run & @Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches & Accessory Work: Dumbbell Glute Bridge 3 x 10
Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run
5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m
@Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches
16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.
@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10
Dumbbell Glute Bridge 3×10
Use the same weight for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE:
On Tuesday thru Saturday 12/1 – 12/5 of this week we have been lucky with dry, sunny weather and are able to coach two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Tues – Fri Times:
- 11:30am-12:15pm
- 4:00-4:45pm
Sat Times:
- 9:30am-10:15am
- 10:15am-11:00am
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!
Outdoor WOD: FT: Power Clean & Jerks, Lateral Burpees & @Home: 21-15-9: Box Jump Overs and Devil Press
Outdoor WOD: FT: Power Clean & Jerks, Lateral Burpees
For time:
15 Power Clean & Jerks (135#/95#)
10 Lateral Burpee Over Bars
12 Power Clean & Jerks
10 Lateral Burpee Over Bars
9 Power Clean & Jerks
10 Lateral Burpee Over Bars
6 Power Clean & Jerks
10 Lateral Burpee Over Bars
3 Power Clean & Jerks
@Home: 21-15-9: Box Jump Overs and Devil Press
21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: FT: Thrusters and Runs & @Home: AMRAP 12 mins: Single DB Goblet Thrusters, Hollow Rocks and Double Unders
@Home: AMRAP 12 mins: Single DB Goblet Thrusters, Hollow Rocks and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Goblet Thrusters, pick load
10 Hollow Rocks
30 Double Unders
* Use DB or KB for Goblet Thrusters
Photo by @robcwilson @snoridgecrossfit
Outdoor WOD: AMRAP 20 mins: Run, Push Press and Sumo Deadlift High-pulls & @Home: AMRAP 20 mins: Run, Single Arm Push Jerks and KB Sumo Deadlift High-pulls
Outdoor WOD: AMRAP 20 mins: Run, Push Press and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
Run 400m
15 Push Press (95#/65#)
15 Sumo Deadlift High-pulls (95#/65#)
@Home: AMRAP 20 mins: Run, Single Arm Push Jerks and KB Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
Run 400m
20 Single Arm Push Jerks, pick load
15 Kettlebell Sumo Deadlift High-pulls, pick load
* Complete 10 single arm push jerks on each arm (DB or KB)
* For DB version sub 15 DB power cleans each round (8 or 7 each arm)
Photo by @robcwilson @snoridgecrossfit