Category: Main Workout

Thruster 2-2-2-2-2 & 3 RFT: Wall Balls and Toes-to-bars

Thruster 2-2-2-2-2

Thruster 2-2-2-2-2

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

BTWB

3 RFT: Wall Balls and Toes-to-bars

3 rounds for time of:
30 Wall Balls (20#/14#)
20 Toes-to-bars

BTWB
Photo by @robcwilson
CrossFit Announces Four More Sanctioned Events on Four Continents

CrossFit French Throwdown, CrossFit Fittest in Cape Town, Brazil CrossFit Championship, and Mid-Atlantic CrossFit Challenge all gain sanctioned event status.

Results

Results cont

Advanced RX: EMOM for 8 mins: Squat Clean & FT: Rows, Squat Cleans and Box Jumps

Advanced RX Class:

EMOM for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

BTWB

FT: Rows, Squat Cleans and Box Jumps

For time:
Row 1000m
— then —
2 rounds of:
10 Squat Cleans (135#/95#)
10 Box Jumps (30”/24”)
— then —
Rest 1 min
— then —
2 rounds of:
8 Squat Cleans (165#/115#)
8 Box Jump Overs (24”/20”)

BTWB
Photo by @robcwilson

Baby Coach Russell looking for no reps.

Results

Deficit Deadlift: 5-5-5 & 5 RFT: Deadlifts, Sit-ups and Lateral Burpees

Deficit Deadlift: 5-5-5

Deficit Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Touch and go.
Scaling:
Find a deficit that increases range of motion but allows you to lift with excellent mechanics. Beginners ignore the deficit and deadlift from the floor.

BTWB

5 RFT: Deadlifts, Sit-ups and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)

BTWB

Squat Snatch 1-1-1-1 & Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

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

BTWB

Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats

Every 1 min for 18 mins, alternating between:
30 Double Unders
4 Muscle-ups
12 Single Arm Dumbbell Overhead Squats (50#/35#)
* DB OHS complete 6 each arm

BTWB
Photo by @robcwilson

Results

Results cont

Jerry

Jerry

For time:
Run 1 mile
Row 2000m
Run 1 mile

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor. ~ www.crossfit.com

BTWB

Optional Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 20 m

This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time

BTWB
Photo by @robcwilson
2018 Team Series Event 1

Results

Push Press: 1-1-1-1 & L Sit (Hanging) : 3x 30 secs & Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

Push Press: 1-1-1-1

Push Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate PP with hanging L Sits.

BTWB

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Pus Press. Accumulate 30 sec hanging in L sit. Scale to one leg out, or K2C hanging.

BTWB

Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups

For time:
Run 400m
30 Handstand Push-ups
20 Burpee Pull Ups
30 Ring Dips
20 Burpee Pull Ups
30 Push-ups
Run 400m

BTWB
Photo by @robcwilson
Quote of the day:
“Not trying CrossFit because you saw the CrossFit Games on TV is like not jogging around the block because you saw a marathon in the Olympics.
CrossFit affiliates know how to scale each movement to your fitness level, ensuring a gradual progression. If an elite athlete can do a movement with 400 pounds, you may do the same movement with a PVC pipe or your own body weight. Or, you may be even do a simpler movement that develops the skills and attributes needed to later progress toward the more advanced exercise.”
The Art of Pacing

Results

Results cont

Front Squat: 1RM & FT: Front Squats, Kettlebell Swings and Run

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

FT: Front Squats, Kettlebell Swings and Run

For time:
18 Front Squats (135#/95#)
18 Kettlebell Swings (70#/53#)
Run 200m
15 Front Squats
15 Kettlebell Swings
Run 200m
12 Front Squats
12 Kettlebell Swings
Run 200m
9 Front Squats
9 Kettlebell Swings
Run 200m
6 Front Squats
6 Kettlebell Swings
Run 200m

BTWB
Photo @robcwilson
Happy birthday to our resident photographer extraordinaire, super proud coach and all around gym stud @robcwilson! We appreciate all you do for @snoridgecrossfit and our gym family and hope you have an awesome birthday! Celebrate with some handstand walks, muscle-ups, maybe moderately heavy snatches or a long walk around the gym with your camera.

Results

Results cont

Advanced RX: Glen

Advanced RX Class:

Glen

For time:
30 Clean & Jerks (135#/95#)
Run 1 mile
10 Rope Climbs, 15 ft
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com

BTWB
Photo by @robcwilson

Results

Team WOD: Team Glen

Team WOD:

Team “Glen“

As a team of 2 complete for time:
40 Clean & Jerks (135#/95#)
Run 1 mile (400m shuttle. You and your partner will run twice for a total of 800m)
10 Rope climbs, 15 ft.
Run 1 mile (400m shuttle run w/partner)
100 Burpees

* One works, one rests.
Post total time.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. ~ www.crossfit.com

BTWB
Photo by @robcwilson

Results

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