Standard RX – Page 303 – SNORIDGE CROSSFIT

Hang Squat Clean 1-1-1-1-1 & 5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

Hang Squat Clean 1-1-1-1-1

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

5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

5 rounds for time of:
8 Chest-to-bar Pull-ups
8 Front Squats (165#/115#)
8 Burpees

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Photo by @robcwilson

Stay tuned for our class schedule over the holidays. We will announce our operating hours soon for both Christmas and New Year’s weekends as well as the date for our annual “12 WOD’s of Xmas” workout.

Behind the Scenes: CrossFit Mayhem Freedom, Part 1

In this eight-part series, get a glimpse of what makes CrossFit Mayhem Freedom tick. Now two-time winner of the CrossFit Games Affiliate Cup, the team is led by four-time individual champion Rich Froning.

Results

Results cont

Team WOD: Isabel & Grace

For time (Partner 1):
30 Snatches (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

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For time (Partner 2):
30 Clean & Jerks (135#/95#)

Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace.

Repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

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Photo by @robcwilson

Alternating two classic CrossFit benchmark WOD’s with your rest being your teammates turn was a fun but challenging twist to a Saturday Team workout.

If you haven’t tried a Team WOD then come check it out at the 9:30am class every Saturday.

Results

Team WOD: Isabel & Grace

For time:
30 Snatches, 135/95 lbs

Use 95 pounds, 65 pounds or broomstick as needed.
Choose one Teammate (#1) to perform Isabel, then Teammate (#2) will immediately perform Grace. Then repeat but switch benchmarks (#1 does Grace, #2 does Isabel). Record time completed for each benchmark per partner.

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Alt EMOM 10 mins: Deadlifts and Ring Dips & 5 RFT: Deadlifts and Lateral Burpees

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

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5 RFT: Deadlifts and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)

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Photo by @robcwilson

Alessandra Pichelli and Cameron Pernich Win Liftoff

Results

Overhead Squat 5-4-3-2-1 & FT: 3 Couplets Back to Back to Back

Overhead Squat 5-4-3-2-1

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

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FT: 3 Couplets Back to Back to Back

For time:
3 rounds of:
10 Power Snatches (75#/55#)
10 Handstand Push-ups
— then —
3 rounds of:
10 Hang Power Snatches (75#/55#)
10 Toes-to-bars
— then —
3 rounds of:
10 Overhead Squats (75#/55#)
30 Double Unders

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Photo by @robcwilson

With the arrival of winter weather please stay tuned to both our Facebook group (link at the bottom of the website) and also to this daily website WOD post for any announcements concerning potential closing or canceling classes due to snow/ice.

Training for Wakeboarding

Results

Results cont

Shoulder Press 3-3-3-3-3 & AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs

Shoulder Press 3-3-3-3-3

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

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AMRAP 12 mins: Ball Slams, Box Jump Overs and Rope Climbs

Complete as many rounds as possible in 12 mins of:
14 Ball Slams (30#/20#)
7 Box Jump Overs (24#/20#)
1 Rope Climb (15 ft.)

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Photo by @robcwilson

Results

Results cont

Shoulder Press 3-3-3-3-3

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

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Hildy

For time:
Row 100 calories
75 Thrusters (45#/33#)
50 Pull-ups
75 Wall Balls (20#/14#)
Row 100 calories

If you’ve got a 20-lb. vest or body armor, wear it.
“Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.”

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Photo by @robcwilson

This is the first time we have programmed “Hildy” a tough but fitting Hero workout. Great job everyone for scaling and modifying to stay close to the “goal” time. We will see this one again.

Results

Results cont

Front Squat 2-2-2-2-2 & 10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

Front Squat 2-2-2-2-2

Rest as needed between sets.

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10 RFT: Sumo Deadlift High-pulls, Front Squats and Push Jerks

10 rounds for time of:
7 Sumo Deadlift High-pulls (95#/65#)
7 Front Squats (95#/65#)
7 Push Jerks (95#/65#)

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FaLaLaLaLa Flex Theme Photo by @robcwilson

The Open is coming in Feb. Expect to see more “light to medium load” and longer duration conditioning WOD’s mixed in (which we have been doing now for the past month plus).

SRCF Teens Session ends next week on Thursday 12/15!

Chest-to-Bar Pull-Ups: Common Faults
from the Competitor’s Course

Results

Results cont

Front Squat 2-2-2-2-2

Rest as needed between sets.

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