Category: Standard RX

Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run & @Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run

Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run

3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m

BTWB

@Home: FT: 3 RFT: Goblet Thrusters, Single Arm Bent Over Rows and Run

3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Weighted Box Step-up 16-16-16 & FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

Weighted Box Step-up 16-16-16

Weighted Box Step-up 16-16-16

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

BTWB

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds

BTWB

Photo by @robcwilson @snoridgecrossfit

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds & AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Alt EMOM 10 mins: Handstand Push-ups and Handstand Holds

Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.

BTWB

AMRAP 12 mins: Single Dumbbell Hang Clean & Jerks, Box Jumps and AbMat Sit-ups

Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Outdoor: Chipper: Runs and Back, Front and Overhead Squats & @Home: FT: Runs and Air, Goblet Squats

Outdoor: Chipper: Runs and Back, Front and Overhead Squats

For time:
Run 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats

BTWB

@Home: FT: Runs and Air, Goblet Squats

For time:
Run 400m
60 Air Squats
Run 400m
45 Goblet Squats, pick load
Run 400m
60 Air Squats
* Front rack Goblet Hold DB or KB

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts & @Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

Outdoor WOD: 5 RFT: Run With Med Ball, Wall Balls and Deadlifts

5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
15 Wall Balls (20#/14#)
12 Deadlifts (185#/135#)

BTWB

@Home: 5 RFT: Run, Front Rack Walking Lunges and Single Arm Deadlifts

5 rounds for time of:
Run 400m
16 Single Dumbbell Front Rack Walking Lunges, pick load
20 Single Arm Dumbbell Deadlifts, pick load
* Use DB or KB, alternate 10 each arm for DL.

BTWB

Photo by @robcwilson @snoridgecrossfit

Weather is looking dry tomorrow so we will have outdoor class at 11:30am and 4pm! Sign up on MB.

The world’s worst “fitness trainer” and the Biggest Loser of being a “fitness celebrity” chimes in yet again:

Olympic Lifting in CrossFit “Dangerous”, Workouts Just “Beating, After Beating” According to New Jillian Michaels Video

Results

SNORIDGE CROSSFIT