Category: Pre Workout / Skill

Shoulder Press 6-6-6 & Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups

Shoulder Press 6-6-6

Shoulder Press 6-6-6

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

BTWB

Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups

For time:
60 Row Calories
50 Dumbbell Snatches (53#/35#)
40 Box Jump Overs (24″/20″)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups

BTWB

Photo by @robcwilson

Results
Results cont

Front Squat 1-1-1-1 & 18-15-12-9-6-3: Front Squats and Wall Balls

Front Squat 1-1-1-1

Front Squat 1-1-1-1

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

BTWB

18-15-12-9-6-3: Front Squats and Wall Balls

18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)

BTWB

Advanced RX: EMOM for 6 mins: Power Clean & Jerk & 30-20-10: Deadlifts, Box Jumps, Row Calories and Handstand Walks

Advanced RX Class:

EMOM for 6 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

30-20-10: Deadlifts, Box Jumps, Row Calories and Handstand Walks

30-20-10 reps, for time of:
Deadlift (205#/145#)
Box Jump (24″/20″)
Row Calories
Handstand Walk (30-20-10 ft)

BTWB

Photo by @robcwilson

Results

Squat Snatch 1-1-1 & AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars

Squat Snatch 1-1-1

Squat Snatch 1-1-1

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

BTWB

AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars

Complete as many rounds as possible in 15 mins of:
15 Row Calories
15 Power Snatches (75#/55#)
15 Toes-to-bars

BTWB
Photo by @robcwilson
Make sure you are aware of the schedule this week!
Happy Thanksgiving!

  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

Front Squat : 2-2-2-2 & 3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

Front Squat : 2-2-2-2

Front Squat 2-2-2-2

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

BTWB

3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

3 rounds for time of:
21 Ball Slams (30#/20#)
15 Front Squats (155#/105#)
9 Chest-to-bar Pull-ups

BTWB

Photo by @robcwilson

Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Haley Adams Joins Mayhem Independence
Results
Results cont

Shoulder Press : 8-8-8 & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

Shoulder Press : 8-8-8

Shoulder Press 8-8-8

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

BTWB

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Run 200m

BTWB

Photo by @robcwilson

Make sure you are aware of the schedule this week!
Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Results
Results cont

Advanced RX: Bench Press 10-8-6-4 & 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

Advanced RX Class:

Bench Press 10-8-6-4

Bench Press 10-8-6-4

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

BTWB

4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs

4 rounds for time of:
Run 400m
12 Back Squats (155/105#)
12 Bench Press (135/95#)
2 Legless Rope Climbs

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

  • M/Tu/W: Normal Class Schedule
  • Thursday 11/22: Closed!  No classes
  • Friday 11/23: One class @ 10am
  • Saturday 11/24: Normal Class Schedule

Wodapalooza, Cape Town Partnership Signals Industry Shift on Qualifiers
Results

SNORIDGE CROSSFIT