Category: Pre Workout / Skill

Outdoor WOD: FT: Hang Power Snatch and Run Ladder & @Home: FT: Run, HSPU and Alternating Dumbbell Snatches

Outdoor WOD: FT: Hang Power Snatch and Run Ladder

For time:
20 Hang Power Snatches (95#/65#)
Run 800m
15 Hang Power Snatches (115#/75#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 200m
* Choose load that you can increase for each round

BTWB

@Home: FT: Run, HSPU and Alternating Dumbbell Snatches

For time:
Run 400m
18 Handstand Push-ups
36 Alternating Dumbbell Snatches, pick load
Run 400m
15 Handstand Push-ups
30 Alternating Dumbbell Snatches, pick load
Run 400m
12 Handstand Push-ups
24 Alternating Dumbbell Snatches, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Accessory Work: Single Arm Bent Over Row 15-15-15 & 5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

Accessory Work: Single Arm Bent Over Row 15-15-15

 

Single Arm Bent Over Row 15-15-15

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

BTWB

 

5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

 

5 rounds for time of:
15 Goblet Squats, pick load
20 Box Jumps (24″/20″)
30 Flutter Kicks
* Flutter kick is 2 kicks = one rep (i.e. 60 single kicks or count on same leg for 30)

BTWB

 

Photo by @robcwilson @snoridgecrossfit

Outdoor Classes 12/22 Tues and 12/23 Wed!
Sign up on MindBody…give people a chance before taking both days. As long as the weather stays dry we will plan to run these classes.

  • 12/22 Tuesday
    • 10:30am – 11:15am
    • 11:15am – 12:00pm
    • 12:00pm – 12:45pm
    • 4:00 – 4:45pm
  • 12/23 Wednesday
    • 10:30am – 11:15am
    • 11:15am – 12:00pm
    • 12:00pm – 12:45pm
    • 4:00 – 4:45pm

The 2021 Season Schedule, Beginning With the Open March 11

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds & FT: Box Jump Overs and Wall Climbs

Alt EMOM 10 mins: 1 Strict + 2 Kipping Handstand Push Ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold

BTWB

FT: Box Jump Overs and Wall Climbs

For time:
30 Box Jump Overs (24″/20″)
9 Wall Climbs
20 Box Jump Overs
6 Wall Climbs
10 Box Jump Overs
3 Wall Climbs

BTWB

Photo by @robcwilson @snoridgecrossfit

Fingers crossed the weather can dry up soon so we can get some outdoor classes scheduled!

If you’re sticking with the home WOD’s post your pics and results in the FB group!

Weighted Box Step-up 16-16-16 & FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

Weighted Box Step-up 16-16-16

Weighted Box Step-up 16-16-16

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

BTWB

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds

BTWB

Photo by @robcwilson @snoridgecrossfit

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.

BTWB

AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts & @Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts

5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
15 Wall Balls (20#/14#)
12 Deadlifts (185#/135#)

BTWB

@Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

5 rounds for time of:
Run 400m
16 Single Dumbbell Front Rack Walking Lunges, pick load
20 Single Arm Dumbbell Deadlifts, pick load
* Use DB or KB, alternate 10 each arm for DL.

BTWB

Photo by @robcwilson @snoridgecrossfit

Weather is looking dry tomorrow so we will have outdoor class at 11:30am and 4pm! Sign up on MB.

The world’s worst “fitness trainer” and the Biggest Loser of being a “fitness celebrity” chimes in yet again:

Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video

Results

SNORIDGE CROSSFIT