Category: Main Workout

Hero Week: Team WOD: Team Danny & Solo WOD: Danny

Hero Week: Team WOD: Team Danny

As a team of 2 complete as many rounds as possible in 20 mins of:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull-ups

*Alternate work and rest. Partition reps as needed.

Hero Week: Solo WOD: Danny

Complete as many rounds as possible in 20 mins of:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. ~ www.crossfit.com

* Solo version is RX Danny

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 7 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”
  • 7/9 Fri – “J.T.”
  • 7/10 Sat – “Danny”

This concludes our Week of Heroes. A tough week with some great, challenging workouts that honor true heroes from our military and first responder community.

Results

Front Squat 4-4-4 & Hero Week: JT

Front Squat 4-4-4

Front Squat 4-4-4

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

BTWB

Hero Week: J.T.

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

One of the oldest Hero workouts in CrossFit.

J.T. was killed when the helicopter he was on was shot down in Afghanistan as they were responding to reinforce  LT Michael Murphy’s team in Operation Red Wings. A total of 11 Navy SEALs died that day.

Sam Briggs, Strict J.T. in 9:37 – [video]

Day 6 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”
  • 7/9 Fri – “J.T.”

Upcoming: Danny

Results

Sumo Deadlift 4-4-4 & Hero Week: Sham

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

BTWB

Hero Week: Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 5 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”

Upcoming: J.T., and Danny

Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

Results

Kipping / Butterfly Pull-up Practice: 3×10 & Hero Week: Sisson

Kipping / Butterfly Pull-up Practice: 3×10

Kipping / Butterfly Pull-up Practices 3×10

Rest as needed between efforts.
* Kipping Pull-up sets of 10

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Hero Week: Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m

If you’ve got a 20 lbs vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. ~www.crossfit.com

* Scale 1 RC to 2 Supine RC. Must cover shins to climb.

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 4 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”

Upcoming: Sham, J.T., and Danny

Results

Results cont

E2MOM for 10 mins: 3 Squat Snatch & Hero Week: Randy

E2MOM for 10 mins: 3 Squat Snatch

3 Squat Snatches, pick load

Every 2 mins for 10 mins.
* Not touch and go

BTWB

Hero Week: Randy

For time:
75 Power Snatches (75#/55#)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 NOBULL CrossFit Games Event Hints and Updates

Results

Results cont

Hero Week: T

Hero Week: T

5 rounds for time of:
Sprint 100m
10 Squat Clean Thrusters (115#/75#)
15 Kettlebell Swings (70#/53#)
Sprint 100m
Rest 2 mins

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 2 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”

Final Four Games Spots Secured

Results

Team WOD: DT

Team WOD: DT

10 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes

BTWB

Team WOD: DT & Solo WOD: DT

Team WOD: DT

10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes

BTWB

Solo WOD: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Annie Thorisdottir Does DT – YouTube

In 2010 Annie Thorisdottir completed DT at 110 lb. in 4:48. Here, she’s using 155 lb.

Our week of Heroes continues Monday with one we haven’t programmed before.

Results

FQ: Handstand Push-up and Handstand Walk Practice & AMRAP 16 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Handstand Push-ups

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice

BTWB

AMRAP 16 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
24 Double Unders
8 Dumbbell Power Cleans (50#/35#)
24 Double Unders
8 Handstand Push-ups

BTWB
Photo by @robcwilson @snoridgecrossfit

Take advantage of skill days like today to build on progressions and building blocks to new movements. Can’t walk on your hands or do handstand push-ups? Then work on getting inverted off a box or on the wall, static holds or shoulder taps, or build strength through range of motion drills. There are many ways we can coach you through.

Results

Front Squat 5-5-5 & 7 RFT: Front Squats, Pull-ups, and Box Jump Overs

Front Squat 5-5-5

Front Squat 5-5-5

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

BTWB

7 RFT: Front Squats, Pull-ups, and Box Jump Overs

7 rounds for time of:
7 Front Squats (95#/65#)
7 Pull-ups
7 Box Jump Overs (24″/20″)

BTWB
Photo by @robcwilson @snoridgecrossfit

Saturday through next Saturday we will program a week of Hero WOD’s.

This weekend is the last CF Games event with the Last Chance Qualifier providing the final pieces to the 2021 Games roster.

The History Of The Last Chance Qualifier

Results

Results cont

SNORIDGE CROSSFIT