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Deadlift 6-6-6Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
* Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Cassie WOD Group Photos by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Record your best Back Squat 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
AMRAP 10 mins: Burpees and DB ThrustersComplete as many rounds as possible in 10 mins of:
10 Burpees
10 Dumbbell Thrusters (pick load)
Photo by @robcwilson @snoridgecrossfit
Deadlift 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Wall Ball (20#/14#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Fight Gone Bad Style
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs5 rounds for time of:
12 Toes-to-bars
9 Handstand Push-ups
6 Box Overs (30″/24″)
3 Rope Climbs
* Scale 3 RC to 6 Supine RC per round (start and finish on the floor)
Photo by @robcwilson @snoridgecrossfit
Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set
Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.
Photo by @robcwilson @snoridgecrossfit
“2018: The Ultimate Test” Now Playing on iTunes and Amazon
Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon.
1 Snatch + Overhead Squat, pick load
Every 2 mins for 12 mins.
AMRAP 15 mins: Ring Dips, Overhead Squats and Double UndersComplete as many rounds as possible in 15 mins of:
10 Ring Dips
15 Overhead Squats (75#/55#)
40 Double Unders
Photo by @robcwilson @snoridgecrossfit
We are looking at adding a 6:30am class for Tues/Th starting in January! Stay tuned.
No Swimming in Dubai? What the CrossFit Games Can Learn From This
Record your best Push Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
21-18-15-12-9-6: Row, DB Push Press, and Box Jumps21-18-15-12-9-6 reps, for time of:
Row Calorie
Dumbbell Push Press (pick load)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit