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FT: Double Unders and AbMat Sit-ups; Double Unders and Air SquatsFor time:
50-35-20 reps of:
Double Under
AbMat Sit-up
— then —
50-35-20 reps of:
Double Under
Air Squat
AMRAP 10 mins: Box Jumps and Alternating Single Arm Man MakerComplete as many rounds as possible in 10 mins of:
8 Box Jumps (24″/20″)
4 Alternating Single Arm men Maker, pick load
* Use DB or KB alternating arms. See video demo.
Photo by @robcwilson @snoridgecrossfit
This was a tough one to keep moving but a good combo.
Complete as many rounds as possible in 15 mins of:
40 Push Press, 115/75 lbs
Run, 400 m
40 Burpees
Run, 400 m
40 Ball Slams, 30/20 lbs
Run, 400 m
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam BallsComplete as many rounds as possible in 15 mins of:
40 Push Press (115#/75#)
Run 400m
40 Burpees
Run 400m
40 Ball Slams (30#/20#)
Run 400m
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
5 rounds, each round for time, of:
16 Kettlebell Swings (53#/35#)
8 Burpees
Run 100m
Rest 2 mins between each round.
Photo by @robcwilson @snoridgecrossfit
Rains come tomorrow so if you want to grab an outdoor workout today we have a couple open spots remaining on the 12pm WOD. Sign up on MindBody!
For time:
30 Hang Power Cleans, 135/95 lbs
45 Wall Balls, 20/14 lbs
Run, 600 m
45 Wall Balls, 20/14 lbs
30 Hang Power Cleans, 135/95 lbs
For time:
30 Hang Power Cleans (135#/95#)
45 Wall Balls (20#/14#)
Run 600m
45 Wall Balls
30 Hang Power Cleans
For time:
30 Single Arm Renegade Rows, pick load
45 Dumbbell Goblet Thrusters, pick load
Run 600m
45 Dumbbell Goblet Thrusters, pick load
30 Single Arm Renegade Rows, pick load
Outdoor Checkout: Strict Pull-ups 4×5Strict Pull-ups 4×5
Rest as needed between sets.
* Scale to Ring Row
Photo by @robcwilson @snoridgecrossfit
50-40-30-20-10: Reverse Lunges and AbMat Sit-ups50-40-30-20-10 reps, for time of:
Reverse Lunge
AbMat Sit-up
* Make this more challenging by adding a DB/KB front rack or goblet reverse lunge
Photo by @robcwilson @snoridgecrossfit
Outdoor classes this Monday and Tuesday while the weather cooperates. Get signed up on MindBody.
Also if you need to pick up your shirt or hoody please come in on either day as we would like to get these billed and handed out!
Photo by @robwilson @snoridgecrossfit
Outdoor WOD: 12 WOD’s of Christmas at SRCF (2020 version v 4.0)For time:
12 Row Calories
11 Burpees
10 Wall Balls (20#/14#)
9 Pull-ups
8 Push-ups
7 Toes-to-bars
6 Power Snatches (75#/55#)
5 Deadlifts (75#/55#)
4 Hang Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Front Squats (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* v4. COVID Lockdown Outdoor version. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Front Squats and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; etc.
For time:
12 Goblet Alternating Reverse Lunges, pick load
11 Burpees
10 Single Dumbbell Goblet Thrusters, pick load
9 Double Unders
8 Push-ups
7 AbMat Sit-ups
6 Single Arm Power Snatches, pick load
5 Single Arm Deadlifts, pick load
4 Single Arm Hang Power Cleans, pick load
3 Single Arm Push Press, pick load
2 Goblet Squats, pick load
1 Kettlebell Sumo Deadlift High-pull, pick load
* v4. COVID Lockdown Home version. Use DB or KB. Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
This year COVID and Santa Inslee brought yet another altered version of the “12 Days” WOD with an outdoor version and an “@home” version with a few new movements after the barbell complex that added power snatches and took out thrusters. The at home version combined several movements that could be done with either a kettlebell or dumbbell.
Our Christmas wish is to never have to program an @home version again. Here’s to a happy and healthy holidays and 2021!
Outdoor WOD: FT: Hang Power Snatch and Run LadderFor time:
20 Hang Power Snatches (95#/65#)
Run 800m
15 Hang Power Snatches (115#/75#)
Run 400m
10 Hang Power Snatches (135#/95#)
Run 200m
* Choose load that you can increase for each round
For time:
Run 400m
18 Handstand Push-ups
36 Alternating Dumbbell Snatches, pick load
Run 400m
15 Handstand Push-ups
30 Alternating Dumbbell Snatches, pick load
Run 400m
12 Handstand Push-ups
24 Alternating Dumbbell Snatches, pick load
Photo by @robcwilson @snoridgecrossfit
