AMRAP 20 mins: Hand Release Push-ups, Alternating V-ups and Air Squats

AMRAP 20 mins: Hand Release Push-ups, Alternating V-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
10 Hand Release Push-ups
20 Alternating Single Leg V-ups
30 Air Squats

Photo by @robcwilson @snoridgecrossfit

SCHEDULE:

This Friday 11/27 we will have three outdoor classes (45 min each)

Please sign up via MindBody.
Times:
  • 9:30-10:15am
  • 10:15-11:00am
  • 11:00-11:45am
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or inside the gym

If it stays dry Saturday we will add some AM classes. We appreciate your cooperation!

CrossFit Headquarters Moves To Boulder, Colorado

Death By – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

“Death By” – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

With a continuously running clock perform:
1 Dumbbell Goblet Thruster and 1 Burpee in the first 1 min
2 Dumbbell Goblet Thrusters and 2 Burpees in the second 1 min
3 Dumbbell Goblet Thrusters and 3 Burpees in the third 1 min

Continuing this for as long as you are able.
* Add 1 rep to both exercises each rd. Must complete all reps for both exercise in the minute.

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Secret Weapon

Burpees: 100 Reps for Time

Burpees: 100 Reps for Time

For time:
100 Burpees
* Yay burpees!

Photo by @robcwilson @snoridgecrossfit

1st day for Equipment checkout is done!

    • If you missed today then the makeup is this Friday at 4-5pm.

If you didn’t know please check your email as well as our gym Facebook group for more details.

As The Open Approaches, More Communities Brace For Lockdown

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows & AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows

Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps  (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20

Results

Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1

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

5 RFT: Wall Balls and Ball Slams

5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)

Photo by @robcwilson

If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!

Eric Roza Lays Out New Approach, Details For 2021 And Beyond

The Open Starts In 100 Days

Results

Results cont

Opt.1: Nate & Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Opt.1: Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com

* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2

Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.

Photo by @robcwilson @snoridgecrossfit

Muscle-up Considerations

Results 

Results cont

Back Squat 8-8-8 & 50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

Back Squat 8-8-8

Back Squat 8-8-8

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

50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Air Squat
AbMat Sit-up

Photo by @robcwilson @snoridgecrossfit

CrossFit LLC Lobbies for Direct Federal Aid for Local Gyms

Results

Results cont

Power Clean 3-3-3 & Georgia

Power Clean 3-3-3

Power Clean 3-3-3

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

Georgia

5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.

Photo by @robcwilson @snoridgecrossfit

A Membership for Mental Health

Results

Results cont

Shoulder Press 3-3-3 & FT: Rows; 5x Bar Muscle-ups and Push Jerks

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

FT: Rows; 5x Bar Muscle-ups and Push Jerks

For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups

Photo by @robcwilson @snoridgecrossfit

2007 Reload

The Bar Muscle-Up

Results

Results cont

Deadlift 5-5-5 & Sham

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.

Sham

7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

Photo by @robcwilson @snoridgecrossfit

The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers

Results

Results cont