Standard RX – Page 228 – SNORIDGE CROSSFIT

Back Squat 2-2-2 & Chipper: Runs and Squats

Back Squat 2-2-2

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

BTWB

Chipper: Runs and Squats

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

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
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.

Costume parties aren’t just for the little monsters! In fact, this one is just for the grown ups. Come dressed as your favorite character and scare away the evil spirits at our 10th annual Halloween Costume Party!
Willy Georges and Laura Horvath Lead DCC Online Qualifier After Week 2
CrossFit Games Veterans Form Super Team to Compete in Dubai CrossFit Championship

Results

Results cont

Hang Power Clean & Jerk 1-1-1-1-1 & 5 RFT: 3 Rounds Of Cindy and 1 Round Of DT

Hang Power Clean & Jerk 1-1-1-1-1

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

BTWB

5 RFT: 3 Rounds Of Cindy and 1 Round Of DT

5 rounds for time of:
3 Rounds Of Cindy
1 Round Of DT, pick load

* 1 rd DT: 12-9-6 of Deadlift, Hang PC, and Push Jerk.

** 1 rd Cindy: 5-10-15 of Pull-ups, Pushups, Squats.

Choose wisely, this is “DT” plus 15 rds of Cindy.

30 Minute Time Cap.

BTWB

Photo by @robcwilson
Events:
Frankenchipper:

When: 10/27 Saturday, waves TBA
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
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.

CrossFit Fires Entire Media Team Including Top Ranking Members

Huge CF Games developments. Sad to see the Studio Updates and Livestreams go. Big changes that will surely change the whole Games landscape for the community.

Results

Results cont

Hang Power Clean & Jerk 1-1-1-1-1

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

BTWB

Team WOD: 3 RFT: Row Calories, Bench Press and Team Runs

Teams of 3 complete 3 rounds for time of:
100 Row Calories
50 Bench Press (135#/95#)
Team Run 400m
* Share rower and bench and use common bench press load. Alternate work on row.

BTWB

Photo by @robcwilson

Results

Lifting: 1 Hang Squat Clean + 2 Front Squats & 3 RFT: Run, Row Calories and Dumbbell Front Squats

Lifting: 1 Hang Squat Clean + 2 Front Squats

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.

BTWB

3 RFT: Run, Row Calories and Dumbbell Front Squats

3 rounds for time of:
Run 400m
30 Row Calories
20 Dumbbell Front Squats, pick load
* DB FS must front rack with grip around handles.

BTWB

Photo by @robcwilson
Results
Results cont

Lifting: 1 Hang Squat Clean + 2 Front Squats

Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.

BTWB