Category: Pre Workout / Skill

Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run & @Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches & Accessory Work: Dumbbell Glute Bridge 3 x 10

Outdoor WOD: FT: 5 RFT: Power Snatches, Toes-to-bars and Run

5 rounds for time of:
10 Power Snatches (95#/65#)
10 Toes-to-bars
Run 200m

BTWB

@Home: 16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches

16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* See video for demo of DB Situp.
* DB Snatches are alternating arms, do not drop DB. Touch both DB heads to floor each rep.

BTWB

@Home: Accessory Work: Dumbbell Glute Bridge 3 x 10

Dumbbell Glute Bridge 3×10

Use the same weight for each set.
Rest as needed between sets.

BTWB

Photo by @robcwilson @snoridgecrossfit

SCHEDULE:

On Tuesday thru Saturday 12/1 – 12/5 of this week we have been lucky with dry, sunny weather and are able to coach two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Tues – Fri Times:
  • 11:30am-12:15pm
  • 4:00-4:45pm

Sat Times:

  • 9:30am-10:15am
  • 10:15am-11:00am
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!

Results

Accessory Work: Single Arm Bent Over Row 15-15-15 & FT: Air Squats, Walking Lunges, Push-ups

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.
* 15 each arm

BTWB

FT: Air Squats, Walking Lunges, Push-ups

For time:
50 Air Squats
20 Walking Lunges
20 Push-ups
40 Air Squats
20 Walking Lunges
20 Push-ups
30 Air Squats
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Walking Lunges
20 Push-ups
10 Air Squats
20 Walking Lunges
20 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Colleen Fotsch Goes From Division I Swimmer, CrossFit Standout to USA Bobsled Women’s National Team

SCHEDULE:

On Tuesday, Wednesday and Thursday 12/1 – 12/3 as long as the weather stays dry we will be coaching two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Times:
  • 11:30am-12:15pm
  • 4:00-4:45pm
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!

Weighted Box Step-up 16-16-16 & 30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps

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

30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps

30-20-10-20-30 reps, for time of:
Single Dumbbell Hang Clean & Jerk (53#/35#)
Box Jump (24″/20″)
* Sub a single arm KB Hang Clean and Jerk. Split reps evenly each arm.

BTWB

Photo by @robcwilson @snoridgecrossfit

Back Squat 6-6-6 & AMRAP 18 mins: Rows, Back Squats and Pull-ups

Back Squat 6-6-6

 

Back Squat 6-6-6

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

BTWB

 

AMRAP 18 mins: Rows, Back Squats and Pull-ups

 

Complete as many rounds as possible in 18 mins of:
Row 250m
10 Back Squats (95#/65#)
6 Pull-ups

BTWB

 

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows & AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows

Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

BTWB

AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps  (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20

Results

Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1

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

BTWB

5 RFT: Wall Balls and Ball Slams

5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!

Eric Roza Lays Out New Approach, Details For 2021 And Beyond

The Open Starts In 100 Days

Results

Results cont

SNORIDGE CROSSFIT