Community. Coaching. Caring. Since 2009.
Shoulder Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 20 mins: Shuttle Runs, Walking Lunges, and Handstand WalksComplete as many rounds as possible in 20 mins of:
16 Shuttle Runs, 25 ft
Walking Lunge, 100 ft
Handstand Walk, 25 ft
Photo by @snoridgecrossfit
Overhead Squat 6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
1-2-3-4-5-6-7-8-9-10: Bar Muscle-ups, HSPU, and OH Squats1-2-3-4-5-6-7-8-9-10 reps, for time of:
Bar Muscle-up
Handstand Push-up
Overhead Squat (115/75)
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
10/28 Saturday night: Halloween Potluck at the gym!
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Fight Gone Bad3 rounds, 1 min per station, for max reps of:
Wall Ball (20/14)
Sumo Deadlift High-pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Box Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Power Cleans, Back Squats and Sit-upsComplete as many rounds as possible in 12 mins of:
5 Power Cleans (135/95)
10 Back Squats (135/95)
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
10/28 Saturday night: Halloween Potluck at the gym!
Log your best Hang Squat Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner RunFor time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run 400m
For time:
Run 400m
— then —
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
15 Dumbbell Hang Squat Cleans
15 Dumbbell Push Press
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Press
5 Dumbbell Hang Squat Cleans
5 Dumbbell Push Press
— then —
Run 400m
Photo by @snoridgecrossfit
We’ve had to make slight increases to our monthly rates to adjust to the rising costs and inflation across all aspects of the business. We continue to try to minimize the impacts to you as members as this is only our third rate increase in our 14 year history.
Updated Pricing: monthly rates are here
Weighted Pull-up 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Run, Alt DB Snatches, Lateral Burpees, Double Unders and SitUpsFor time:
Run 400m
30 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpee Over Dumbbells
30 Double Unders
100 AbMat Sit-ups
30 Double Unders
15 Lateral Burpee Over Dumbbells
30 Alternating Dumbbell Snatches
Run 400m
Photo by @snoridgecrossfit
Record your best Deadlift 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
10/28 Saturday night: Halloween Potluck at the gym!
Lifting: Bench Press and Bent Over Barbell RowsBench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
