Category: Standard RX

Lifting: DB Bench Press and Two Hand DB Bent Over Rows & TK

Lifting: DB Bench Press and Two Hand DB Bent Over Rows

Dumbbell Bench Press 12-12-12, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 12-12-12, using heaviest weight per set

BTWB

TK

Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70/53)

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com

BTWB

Photo by @snoridgecrossfit

Holiday Hours:

Christmas Week:

  • 12/23: “12 WOD’s of Christmas” annual workout at 9am and 10am
  • 12/25: Closed Monday for Christmas
  • 12/26: 9:30am One Class only (Team WOD)

New Year’s Week:

  • 12/30: Saturday normal 9am class
    • 1/1: Closed Monday for New Year’s Day
    • 1/2: TBD Stay Tuned for any changes

Results

Snatch Balance 1-1-1-1 & FT: Rows, Hand Release Push-ups and Overhead Squats

Snatch Balance 1-1-1-1

Snatch Balance 1-1-1-1

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

BTWB

FT: Rows, Hand Release Push-ups and Overhead Squats

For time:
Row 1000m
50 Hand Release Push-ups
30 Overhead Squats (95/65)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings & Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 20 mins of:
Partner Run 200m
8 Power Cleans (155/105)
10 Lateral Burpee Over Bars
12 Kettlebell Swings (53/35)

BTWB

Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 16 mins of:
Run 200m
4 Power Cleans (155/105)
5 Lateral Burpee Over Bars
6 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 1RM & Opt. 1: 4 RFT: Run and Single DB Walking Lunge & Opt. 2: 4 RFT: Run and Air Squats

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Opt. 1: 4 RFT: Run and Single DB Walking Lunge

4 rounds for time of:
Run 400m
Dumbbell Walking Lunge (50/35) 100 ft

BTWB

Opt. 2: 4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Power Snatch 2-2-2-2-2 & 4 RFT: Power Snatches, Wall Walks, and Ring Dips

Power Snatch 2-2-2-2-2

Power Snatch 2-2-2-2-2

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

BTWB

4 RFT: Power Snatches, Wall Walks, and Ring Dips

4 rounds for time of:
10 Power Snatches (95/65)
5 Wall Walks
15/10 Ring Dips
Rest 1 min

BTWB

Photo by @snoridgecrossfit

Results

FQ: Rope Climb and Muscle-up Practice & Chipper: Run, Wall Balls, Toes-to-bars, and Rope Climbs

FQ: Rope Climb and Muscle-up Practice

For quality:
Rope Climb Practice, 12 mins
Muscle-up Practice

BTWB

Chipper: Run, Wall Balls, Toes-to-bars, and Rope Climbs

For time:
Run 200m
40 Wall Balls (20/14)
20 Toes-to-bars
3 Rope Climbs, 15 ft
Run 200m
30 Wall Balls
15 Toes-to-bars
2 Rope Climbs
Run 200m
20 Wall Balls
10 Toes-to-bars
1 Rope Climb

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Squat Clean & AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

E2MOM for 12 mins: Squat Clean

1 Squat Clean, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 18 mins: Burpee Pull-ups, Sit-ups, and Crossover Single Unders

Complete as many rounds as possible in 18 mins of:
7 Burpee Pull-ups
15 AbMat Sit-ups
20 Crossover Single Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 42-30-18: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP & Solo WOD: 21-15-9: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

Team WOD: 42-30-18: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

42-30-18 reps, for time of:
Row Calorie
Power Clean (95/65)
Front Squat (95/65)
Single Dumbbell Box Step-up (50/35 to 20″)
Sumo Deadlift High-pull (95/65)

BTWB

Solo WOD: 21-15-9: Row Cal, Power Cleans, Front Squats, DB Box Step-up and SDHP

21-15-9 reps, for time of:
Row Calorie
Power Clean (95/65)
Front Squat (95/65)
Single Dumbbell Box Step-up (50/35 to 20″)
Sumo Deadlift High-pull (95/65)

BTWB
 

Photo by @snoridgecrossfit

Photos from the Holiday Pot Luck last night! Great turnout and lots of fun. Thanks Rob for setting up the photo wall!

Results

Push Jerk 1RM & AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: HS Walks, Box Jumps and Thrusters

Complete as many rounds as possible in 12 mins of:
Handstand Walk, 12 ft
12 Box Jumps (24″/20″)
12 Thrusters (45/35)

BTWB

Photo by @snoridgecrossfit

Results

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