Main Workout – Page 187 – SNORIDGE CROSSFIT

Weighted Pull-up 2-2-2-2-2 & AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters

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

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

AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters

Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups
4 Power Snatches (95#/65#)
5 Thrusters (95#/65#)

Photo by @robcwilson

Frankenchipper is this Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required.
Halloween party is Saturday night at 7:30pm. Costume required.
See you there!

Here are the Qualifiers of the 2018 Dubai CrossFit Championship Finals

Results
Results cont

Back Squat 1-1-1 & 4 RFT: Row and Burpees

Back Squat 1-1-1

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

BTWB

4 RFT: Row and Burpees

4 rounds for time of:
25 Row Calories
25 Burpees

BTWB

Photo by @robcwilson
Events:
Frankenchipper:

When: 10/27 Saturday, 9:30am and 10:30am waves
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm to ?
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

The Back Squat
CrossFit-Sanctioned Competition List
Results
Results cont

Power Clean 5-4-3-2-1 & AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks

Power Clean 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go for 5-4-3-2.

BTWB

AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks

Complete as many rounds as possible in 18 mins of:
Run, 200 m
8 Toes-to-bars
10 Dumbbell Clean & Jerks (50#/35#)
* Power Clean and Jerks. Must Push Jerk not Push Press.

BTWB

Photo by @robcwilson

Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Snatch & AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches

In 3 min windows:
Run 400m
4 Muscle-ups
Max reps in time remaining, Squat Snatch (135#/95#)

*Rest 3 mins between rounds. Repeat 3 minute AMRep/ 3 minute Rest windows until 30 Squat Snatches have been achieved.

BTWB

Photo by @robcwilson

Results

Team WOD: 5 RFT: Team Runs, Box Jump Overs and Thrusters

As a team of 2 complete 5 rounds for time of:
Team Run 400m
20 Box Jump Overs (24″/20″)
30 Thrusters (75#/55#)
* Share a box and bar alternating work/rest. Run 400m together. Thruster load should be light and fast for both partners.

BTWB

Photo by @robcwilson

Results

Deadlift 6-6-6 & FT: 10 x Deadlifts and Lateral Burpees; then Row & Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

Deadlift 6-6-6

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

BTWB

FT: 10 x Deadlifts and Lateral Burpees; then Row

For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m

BTWB

Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Photo by @robcwilson

Events:
Frankenchipper:

When: 10/27 Saturday, 9:30am and 10:30am waves
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm to ?
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

Results

Results cont

Front Racked Alternating Reverse Lunge 6-6-6 & Chipper: Sumo Deadlift High-pulls, Front Racked Alternating Reverse Lunges, Kettlebell Swings and Wall Balls

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

Chipper: Sumo Deadlift High-pulls, Front Racked Alternating Reverse Lunges, Kettlebell Swings and Wall Balls

For time:
20 Sumo Deadlift High-pulls (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results

Bench Press 2-2-2-2-2 & 4 RFT: Run and Dumbbell Farmers Carry

Bench Press 2-2-2-2-2

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

BTWB

4 RFT: Run and Dumbbell Farmers Carry

4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two KB 53#/35# for DB if needed. Farmer’s Carry are walks NOT runs.

BTWB

Photo by @robcwilson

Results

Results cont

Back Squat 2-2-2 & Chipper: Runs and Squats

Back Squat 2-2-2

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

BTWB

Chipper: Runs and Squats

For time:
Run, 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats

BTWB

Photo by @robcwilson

Events:
Frankenchipper:

When: 10/27 Saturday, 9:30am and 10:30am waves
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

Costume parties aren’t just for the little monsters! In fact, this one is just for the grown ups. Come dressed as your favorite character and scare away the evil spirits at our 10th annual Halloween Costume Party!
Willy Georges and Laura Horvath Lead DCC Online Qualifier After Week 2
CrossFit Games Veterans Form Super Team to Compete in Dubai CrossFit Championship

Results

Results cont

Hang Power Clean & Jerk 1-1-1-1-1 & 5 RFT: 3 Rounds Of Cindy and 1 Round Of DT

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

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

BTWB

5 RFT: 3 Rounds Of Cindy and 1 Round Of DT

5 rounds for time of:
3 Rounds Of Cindy
1 Round Of DT, pick load

* 1 rd DT: 12-9-6 of Deadlift, Hang PC, and Push Jerk.

** 1 rd Cindy: 5-10-15 of Pull-ups, Pushups, Squats.

Choose wisely, this is “DT” plus 15 rds of Cindy.

30 Minute Time Cap.

BTWB

Photo by @robcwilson
Events:
Frankenchipper:

When: 10/27 Saturday, waves TBA
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

CrossFit Fires Entire Media Team Including Top Ranking Members

Huge CF Games developments. Sad to see the Studio Updates and Livestreams go. Big changes that will surely change the whole Games landscape for the community.

Results

Results cont