Category: Standard RX

Power Snatch: 2RM & 27-21-15-9: Row and Power Snatches

Power Snatch: 2RM

Record your best Power Snatch 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.
* Touch and Go

BTWB

27-21-15-9: Row and Power Snatches

27-21-15-9 reps, for time of:
Row (calories)
Power Snatch (75#/55#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

Results

Results cont

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows & AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows

Weighted Strict Pull-up 3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5, using heaviest weight per set
* Alternate sets

BTWB

AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
* Scale to strict PU or Ring Rows

BTWB

Photo by @robcwilson

Results

Results cont

Thruster: 1RM & 5 RFT: Thrusters and Ball Slams

Thruster: 1RM

Record your best Thruster 1 rep max lift.

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

BTWB

5 RFT: Thrusters and Ball Slams

5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Teen Athlete Jacob Morris Passes Away

Why Brent Fikowski Probably Isn’t Getting the Dubai Invite

Results

Results cont

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday to Saturday 12/27-12/28 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Sigmundsdottir, Fikowski, MisFit P10 Peformance Dominate in the Desert, Briggs and Morakinyo Earn Invite

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 15-12-9-6-3: Deadlifts and Handstand Push-ups

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

BTWB

15-12-9-6-3: Deadlifts and Handstand Push-ups

15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up

BTWB

Photo by @robcwilson

Results

Results cont

Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees

Front Racked Alternating Reverse Lunge 10-10-10

Front Racked Alternating Reverse Lunge 10-10-10

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

BTWB

Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees

For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees

BTWB

15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.

BTWB

FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft

BTWB

Thruster: 2RM & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Thruster: 2RM

Record your best Thruster 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB

Bench Press 7-5-3-1 & AMReps 10 mins: Muscle Up (Unbroken) and Run

Bench Press 7-5-3-1

Bench Press 7-5-3-1

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

BTWB

AMReps 10 mins: Muscle Up (Unbroken) and Run

As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps

BTWB

Photo by @robcwilson

Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

SNORIDGE CROSSFIT