Standard RX – Page 227 – SNORIDGE CROSSFIT

Weighted Pull-up 2-2-2-2-2 & AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters

Weighted Pull-up 2-2-2-2-2

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

AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters

Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups
4 Power Snatches (95#/65#)
5 Thrusters (95#/65#)

Photo by @robcwilson

Frankenchipper is this Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required.
Halloween party is Saturday night at 7:30pm. Costume required.
See you there!

Here are the Qualifiers of the 2018 Dubai CrossFit Championship Finals

Results
Results cont

Weighted Pull-up 2-2-2-2-2

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

BTWB

Back Squat 1-1-1 & 4 RFT: Row and Burpees

Back Squat 1-1-1

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

BTWB

4 RFT: Row and Burpees

4 rounds for time of:
25 Row Calories
25 Burpees

BTWB

Photo by @robcwilson
Events:
Frankenchipper:

When: 10/27 Saturday, 9:30am and 10:30am waves
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm to ?
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

The Back Squat
CrossFit-Sanctioned Competition List
Results
Results cont

Back Squat 1-1-1

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

BTWB

Power Clean 5-4-3-2-1 & AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks

Power Clean 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go for 5-4-3-2.

BTWB

AMRAP 18 mins: Run Toes-to-bars and Dumbbell Clean & Jerks

Complete as many rounds as possible in 18 mins of:
Run, 200 m
8 Toes-to-bars
10 Dumbbell Clean & Jerks (50#/35#)
* Power Clean and Jerks. Must Push Jerk not Push Press.

BTWB

Photo by @robcwilson

Results

Results cont

Team WOD: 5 RFT: Team Runs, Box Jump Overs and Thrusters

As a team of 2 complete 5 rounds for time of:
Team Run 400m
20 Box Jump Overs (24″/20″)
30 Thrusters (75#/55#)
* Share a box and bar alternating work/rest. Run 400m together. Thruster load should be light and fast for both partners.

BTWB

Photo by @robcwilson

Results

Deadlift 6-6-6 & FT: 10 x Deadlifts and Lateral Burpees; then Row & Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

Deadlift 6-6-6

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

BTWB

FT: 10 x Deadlifts and Lateral Burpees; then Row

For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m

BTWB

Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups

21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up

BTWB

Photo by @robcwilson

Events:
Frankenchipper:

When: 10/27 Saturday, 9:30am and 10:30am waves
What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.

10th Annual Nugent Halloween Party:

When: 10/27 Saturday 7:30pm to ?
Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.

Results

Results cont

Deadlift 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No drops.

BTWB

Front Racked Alternating Reverse Lunge 6-6-6 & Chipper: Sumo Deadlift High-pulls, Front Racked Alternating Reverse Lunges, Kettlebell Swings and Wall Balls

Front Racked Alternating Reverse Lunge 6-6-6

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

BTWB

Chipper: Sumo Deadlift High-pulls, Front Racked Alternating Reverse Lunges, Kettlebell Swings and Wall Balls

For time:
20 Sumo Deadlift High-pulls (95#/65#)
30 Front Racked Alternating Reverse Lunges (95#/65#)
40 Kettlebell Swings (53#/35#)
50 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results