Category: Pre Workout / Skill

Push Press: 5-5-5 & FT: Rows and Push Press

Push Press: 5-5-5

Push Press 5-5-5

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

BTWB

FT: Rows and Push Press

For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press

Post total time.

BTWB
Photo by @robcwilson
Frankenchipper is tomorrow on Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required. Show up with no costume and get a burpee “bonus”!  No team WOD or Advanced Class. Get ready to DIP, DUCK, DODGE and DIVE! Here at Globo Gym, we’re better than you. And we know it!
Halloween party is Saturday night at 7:30pm at our house. Costume and kid sitters required!
CrossFit’s Explosive Affiliate Growth by the Numbers

Results

Results cont

Front Racked Alternating Reverse Lunge 4-4-4 & 4 RFT: Walking Lunges, Box Jumps, Wall Balls and Handstand Push-ups

Front Racked Alternating Reverse Lunge 4-4-4

Front Racked Alternating Reverse Lunge 4-4-4

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

BTWB

4 RFT: Walking Lunges, Box Jumps, Wall Balls and Handstand Push-ups

4 rounds for time of:
40 Walking Lunges
30 Box Jumps (24”/20”)
20 Wall Balls (20#/14#)
10 Handstand Push-ups

BTWB

Photo by @robcwilson

Results

Weighted Pull-up 2-2-2-2-2 & AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters

Weighted Pull-up 2-2-2-2-2

Weighted Pull-up 2-2-2-2-2

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

BTWB

AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters

Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups
4 Power Snatches (95#/65#)
5 Thrusters (95#/65#)

BTWB

Photo by @robcwilson

Frankenchipper is this Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required.
Halloween party is Saturday night at 7:30pm. Costume required.
See you there!

Here are the Qualifiers of the 2018 Dubai CrossFit Championship Finals

Results
Results cont

Back Squat 1-1-1 & 4 RFT: Row and Burpees

Back Squat 1-1-1

Back Squat 1-1-1

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

BTWB

4 RFT: Row and Burpees

4 rounds for time of:
25 Row Calories
25 Burpees

BTWB
Photo by @robcwilson
Events:
Frankenchipper:

  • When: 10/27 Saturday, 9:30am and 10:30am waves
  • What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
  • This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

  • When: 10/27 Saturday 7:30pm to ?
  • Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
  • The party is the Saturday before Halloween… so start looking for a costume!  And… If you need one… Find a sitter now.

The Back Squat
CrossFit-Sanctioned Competition List
Results
Results cont

Power Clean 5-4-3-2-1 & AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks

Power Clean 5-4-3-2-1

Power Clean 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go for 5-4-3-2.

BTWB

AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks

Complete as many rounds as possible in 18 mins of:
Run, 200 m
8 Toes-to-bars
10 Dumbbell Clean & Jerks (50#/35#)
* Power Clean and Jerks. Must Push Jerk not Push Press.

BTWB
Photo by @robcwilson

Results

Results cont

Advanced RX: EMOM for 10 mins: Squat Snatch & AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches

Advanced RX Class:

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

AMReps 3 Min Repeats: Run, Muscle-ups and Squat Snatches

In 3 min windows:
Run 400m
4 Muscle-ups
Max reps in time remaining, Squat Snatch (135#/95#)

*Rest 3 mins between rounds. Repeat 3 minute AMRep/ 3 minute Rest windows until 30 Squat Snatches have been achieved.

BTWB
Photo by @robcwilson

Results

Deadlift 6-6-6 & FT: 10 x Deadlifts and Lateral Burpees; then Row & Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

Deadlift 6-6-6

Deadlift 6-6-6

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

BTWB

FT: 10 x Deadlifts and Lateral Burpees; then Row

For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m

BTWB

Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB
Photo by @robcwilson

Events:
Frankenchipper:

  • When: 10/27 Saturday, 9:30am and 10:30am waves
  • What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
  • This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

  • When: 10/27 Saturday 7:30pm to ?
  • Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
  • The party is the Saturday before Halloween… so start looking for a costume!  And… If you need one… Find a sitter now.

Results

Results cont

SNORIDGE CROSSFIT