Main Workout – Page 181 – SNORIDGE CROSSFIT

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 Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photo by @robcwilson

Four waves of festive fitness for the Christmas WOD yesterday (45 Santa’s Helpers)! The photo backdrop with Rob was a hit and there were so many priceless moments captured from both the workout that Rob will share soon.
Reminder below for next week’s schedule.
We hope everyone has a Happy Holidays and Merry Christmas!
HOLIDAY SCHEDULE:

Monday 12/24 CLOSED
Tuesday 12/25 CLOSED Merry Christmas!
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule
Monday 12/31 CLOSED
Tuesday 1/1 CLOSED Happy New Year’s!
Starting 1/2 Normal schedule

The CrossFit Open is coming! Make a New Year’s resolution to do the Open this year.
2019 CrossFit Open Dates Are Here
Results
Results cont

Weighted Pull-up 2-2-2-2-2 & 4 RFT: Double Unders, Burpees and Runs

Weighted Pull-up 2-2-2-2-2

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

BTWB

4 RFT: Double Unders, Burpees and Runs

4 rounds for time of:
50 Double Unders
20 Burpees
Run 400m

BTWB

Photo by @robcwilson

Results
Results cont

Shoulder Press: 1 Rep Max & AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball Cleans

Shoulder Press: 1 Rep Max

Record your best Shoulder Press 1 rep max lift.

BTWB

AMRAP 10 mins: Box Jumps, Deadlifts, Handstand Push-ups and Med Ball Cleans

Complete as many rounds as possible in 10 mins of:
3 Box Jumps (30″/24″)
5 Deadlifts (225#/155#)
7 Handstand Push-ups
9 Medicine Ball Cleans (20#/14#)

BTWB

Photo by @robcwilson

Results
Results cont

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1 & 30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row

1 Power Snatch + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Complex: 1 PS + 2 OHS

BTWB

30-20-10: Alternating Dumbbell Snatches, Toes-to-bars and Row

30-20-10 reps, for time of:
One Arm Alternating Dumbbell Snatch (50#/35#)
Toes-to-bar
Row Calories

BTWB

Photo by @robcwilson

Holiday Schedule:

Saturday 12/22 is our annual “12 WOD’s of Christmas”. Wear festive attire! Wave times:
- 0830 (still have spots left)
- 0930 Full
- 1030 Full
- 1130 (very few spots left)
- Sign-up in the gym
Monday 12/24 CLOSED
Tuesday 12/25 CLOSED
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule

Dubai CrossFit Championship Athlete Payouts
Results
Results cont

Bench Press: 3-3-3-3 & 7 RFT: Power Cleans, Deadlifts and Push-up (hand release)

Bench Press: 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

7 RFT: Power Cleans, Deadlifts and Push-up (hand release)

7 rounds for time of:
5 Power Cleans (165#/115#)
7 Deadlifts (165#/115#)
9 Push-up (hand release)
* Choose a load you can do all PC unbroken, no singles

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 7 Rep Max & Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

Back Squat: 7 Rep Max

Find your Back Squat 7 Rep Max.

BTWB

Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

Tabata Air Squat
Rest 30 secs
Tabata Strict Pull-up
Rest 30 secs
Tabata AbMat Sit-up
Rest 30 secs
Tabata Dumbbell Push Press, 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. (4 scores: air squats, pull-ups, sit-ups, push press)

BTWB

Photo by @robcwilson

Results
Results cont

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
* One works, one rests

BTWB

Photo by @robcwilson

Holiday Schedule:

Saturday 12/22 is our annual “12 WOD’s of Christmas”.
- Wave times TBD
- Sign-up in the gym
Monday 12/24 CLOSED
Tuesday 12/25 CLOSED
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTube Results
Results

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans & Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Advanced RX Class:

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans

In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
Power Clean (205#/145#)
* Rest 5 min. between parts 1 and 2.

BTWB

Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Complete as many rounds as possible in 5 mins of:
5 Shoulder-to-Overheads (165#/115#)
5 Muscle-ups

BTWB

Photo by @robcwilson

Holiday Schedule:

Saturday 12/22 is our annual “12 WOD’s of Christmas”.
- Wave times TBD
- Sign-up in the gym
Monday 12/24 CLOSED
Tuesday 12/25 CLOSED
Wednesday 12/26
- No 0530 early class, all other classes normal
Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTube Results
Results