Photo by @robcwilson @snoridgecrossfit
1st day for Equipment checkout is done!
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- 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.
Category: Video and Media
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
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
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
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
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
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
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
Sumo Deadlift 3-3-3 & AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders
Sumo Deadlift 3-3-3
Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Toes-to-bars, Deadlifts and Double Unders
Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU & Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU
18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up
Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU
As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups
Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.
Photo by @robcwilson @snoridgecrossfit
Saturday Viewership Brings Total to Nearly 8 Million