Category: Main Workout

12 WOD’s of Christmas at SRCF (v3)

12 WOD’s of Christmas at SRCF (v3)

For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)

* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.

BTWB

Photos by @snoridgecrossfit

We had an awesome Holiday Potluck party on Saturday night with plenty of great food and drinks!  We had a photo “booth”, lights, decorations, plenty of ugly sweaters, costumes and festive attire! Lots of fun and glad so many of you made it out this year.

Results

Deadlift 6-4-2 & 5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

Deadlift 6-4-2

Deadlift 6-4-2

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

BTWB

5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts (pick load)
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest & AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run

Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest

Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min

BTWB

AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run

Complete as many rounds as possible in 16 mins of:
9 Toes-to-bars
12 Kettlebell Goblet Reverse Lunges (53#/35#)
Run 400m

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/17 Saturday: 12 Days of Xmas WOD
    • 8:30am
    • 9:30am
    • 10:30am
  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Results

E2MOM for 14 mins: Power Clean & Jerk & Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups & Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips

E2MOM for 14 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 2 mins for 14 mins.

BTWB

Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups

As many reps in 8 mins as you can of:
1 Clean & Jerk (135#/95#)
1 Muscle-up
2 Clean & Jerks
2 Muscle-ups
3 Clean & Jerks
3 Muscle-ups
4 Clean & Jerks
4 Muscle-ups
5 Clean & Jerks
5 Muscle-ups
6 Clean & Jerks
6 Muscle-ups
7 Clean & Jerks
7 Muscle-ups
8 Clean & Jerks
8 Muscle-ups

BTWB

Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips

As many reps as possible in 7 mins of:
1 Clean & Jerk (135#/95#)
1 Ring Dip
2 Clean & Jerks
2 Ring Dips
3 Clean & Jerks
3 Ring Dips
…
Continue adding 1 rep each round to each movement until time expires.

BTWB
Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/17 Saturday: 12 Days of Xmas WOD
    • 8:30am
    • 9:30am
    • 10:30am
  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Results

Results cont

Back Squat 2-2-2 & 4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

Back Squat 2-2-2

 

Back Squat 2-2-2

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

BTWB

 

4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

 

4 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Push Press
20 Back Squats

BTWB

 

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up as the Open is here in February!

Results

Results cont

Power Snatch (Touch & Go): 3RM & 4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups

Power Snatch (Touch & Go): 3RM

Find your Power Snatch 3 Rep Max.

BTWB

4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups

4 rounds for time of:
30 Double Unders
20 Alternating Dumbbell Snatches (50#/35#)
10 Pull-ups
Rest 2 mins

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups & Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up

BTWB

Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up

BTWB

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups & Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up

BTWB

Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up

BTWB

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick

BTWB

Photo by @snoridgecrossfit

Schedule Change:

We are cancelling the 6:30am classes starting 12/8 due to coaching changes and attendance. Please try to come to other class times!

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Next Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up as the Open is here in February!

Results

Back Squat 3-3-3 & FT: Slam Balls and Box Jump Overs

Back Squat 3-3-3

Back Squat 3-3-3

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

BTWB

FT: Slam Balls and Box Jump Overs

For time:
10 Slam Balls (30#/20#)
10 Box Jump Overs
20 Slam Balls
10 Box Jump Overs
30 Slam Balls
10 Box Jump Overs
40 Slam Balls
10 Box Jump Overs
50 Slam Balls
10 Box Jump Overs

BTWB

Photo by @snoridgecrossfit

Take the 2023 Judges Course

The 2022 NOBULL CrossFit Games Open Starts Feb. 24

Results

Lifting: Shoulder Press and Bent Over Barbell Rows & Row: 4 x 500m

Lifting: Shoulder Press and Bent Over Barbell Rows

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set

BTWB

Row: 4 x 500m

Each for time:
Row: 4 x 500m

Rest as needed between efforts.

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT