Category: Main Workout

Bench Press 6-6-6-6 & 10 RFT: Handstand Push-ups, Ring Dips, Box Jumps and Kettlebell Swings

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

BTWB

10 RFT: Handstand Push-ups, Ring Dips, Box Jumps and Kettlebell Swings

10 rounds for time of:
3 Handstand Push-ups
6 Ring Dips
9 Box Jumps (24″/20″)
12 Kettlebell Swings (53#/35#)

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 16
Sign up for the Open now! Why? You’ll probably do the workouts anyway. Don’t give me that “I can’t RX them all” excuse either. Ask yourself if you RX every single WOD we program for the gym? If the answer is no it’s time to sign up.
Older, Fitter: What Does The Open Mean For Me, Anyway?

Results 

Results cont

Front Squat 7-5-3 & 3 RFT: Run, Pull-ups, Air Squats and Pull-ups

Front Squat 7-5-3

Front Squat 7-5-3

Rest as needed between sets.

BTWB

3 RFT: Run, Pull-ups, Air Squats and Pull-ups

3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout during Friday Night Lights during the Open then you will need to sign up!
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.
Update Studio: 2018 Regional Previews  
West Regional Preview 

Results

Results cont

Team WOD: Hold On

Teams of 2 complete for time:
Chin Over Bar Pull-up Hold
60 Hand Release Push-ups
Deadlift Hold (225#/155#)
1000m Row
100m Run
80 Kettlebell Swings (53#/35#)
Overhead Bumper Plate Hold (45#/25#)
100 Squats
* One bar per team, Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)
** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)
*** Alternate until the task is done and move on.
BTWB
Photo by @robcwilson
Results

Advanced RX: Lifting: Deadlifts and Push Press & Pt. 1: AMRAP 5 mins: Deadlifts and Push Press & Pt. 2: AMRAP 10 mins: Kettlebell Swings, Run, and Push-ups

Advanced RX Class:

Lifting: Deadlifts and Push Press

Deadlift 5-5-5, using heaviest weight per set
Push Press 5-5-5, using heaviest weight per set

BTWB

Pt. 1: AMRAP 5 mins: Deadlifts and Push Press

Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275#/185#)
7 Push Press (115#/75#)

* Rest 5 min. then complete Pt. 2

BTWB

Pt. 2: AMRAP 10 mins: Kettlebell Swings, Run, and Push-ups

Complete as many rounds as possible in 10 mins of:
10 Kettlebell Swings 70 lbs
Run 100m
10 Push-up (hand release)
* After Pt. 1 plus 5 min. rest

BTWB
Photo by @robcwilson

Results

Team WOD: "Hold On"

Team WOD: "Hold On"

In teams of 2 complete for time:

Chin Over Bar Hold
60 Push-up (hand release)

Deadlift Hold (225#/155#)
1000 m Row

100 m Run
80 Kettlebell Swings (53#/35#)

Overhead Hold (45#/25# plate)
100 Air Squats

* Partner 1 begins with the hold (or run) while Partner 2 begins completing the required number of reps. (ex. Partner 1 holds Chin Over bar while Partner 2 completes HR Push-ups. Swap when partner 1 drops from bar)

** Switch when Partner 1 cannot maintain the hold position (or when Partner 1 returns from the 100m run)

*** Alternate until the task is done and move on.

Post total time.

BTWB

Hang Squat Snatch 1-1-1-1-1 & 6 RFT: Double Unders, Toes-to-bars and Hang Squat Snatches

Hang Squat Snatch 1-1-1-1-1

Hang Squat Snatch 1-1-1-1-1

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

BTWB

6 RFT: Double Unders, Toes-to-bars and Hang Squat Snatches

6 rounds for time of:
30 Double Unders
10 Toes-to-bars
5 Hang Squat Snatches, 65% 1RM
* Use 65% of your heaviest 1 rep from today

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 15
Our team is slowly growing! If you are planning to workout on Fridays during the Open then sign up!
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

Since Losing His Arm, He Has Found Competition, Community in CrossFit Open

7 Things Never to Say on a Date with a Muscular Woman

Results

Results cont

Skill Work: Rope Climb or Muscle-up Practice & 3 RFT: Row, Handstand Push-ups and Rope Climbs

Skill Work: Rope Climb or Muscle-up Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.
This is not a timed workout.
* Choose Rope Climb or MU practice

BTWB

3 RFT: Row, Handstand Push-ups and Rope Climbs

3 rounds for time of:
21 Row Calories
12 Handstand Push-ups
3 Rope Climbs, 15 ft

BTWB
Photo by @robcwilson
Reminder: No shin cover, no climb. You can bring socks, a sleeve, or get creative. Either way means we don’t share DNA on the ropes.
CrossFit WOD 180120 Tips With Rory McKernan

Results

Results cont

2 Power Clean + 1 Push Jerk 1-1-1-1 & AMReps 12 mins: Burpee Box Jump Overs and Dumbbell Clean & Jerks

2 Power Clean + 1 Push Jerk 1-1-1-1

2 Power Clean (Touch and Go) + 1 Push Jerk 1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

AMReps 12 mins: Burpee Box Jump Overs and Dumbbell Clean & Jerks

As many reps as possible in 12 mins of:
3 Burpee Box Jump Overs (24″/20″)
3 Dumbbell Clean & Jerks (50#/35#)
6 Burpee Box Jump Overs
6 Dumbbell Clean & Jerks
9 Burpee Box Jump Overs
9 Dumbbell Clean & Jerks
12 Burpee Box Jump Overs
12 Dumbbell Clean & Jerks
15 Burpee Box Jump Overs
15 Dumbbell Clean & Jerks
18 Burpee Box Jump Overs
18 Dumbbell Clean & Jerks
21 Burpee Box Jump Overs
21 Dumbbell Clean & Jerks

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 13
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.
New Show For Athletes 35 and Up

Results

Results cont

Back Squat 6-4-2 & 5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips

Back Squat 6-4-2

Back Squat 6-4-2

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

BTWB

5 RFT: Wall Balls, Overhead Walking Lunge With Plates, Ring Dips

5 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Walking Lunge With Plates (45#/25#)
10 Ring Dips
10 Overhead Walking Lunge With Plates (45#/25#)

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 12
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

Results

Results cont