Video and Media – Page 44 – SNORIDGE CROSSFIT

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps & Solo WOD: AMRAP 14 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps (24″/20″)
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows

* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Solo WOD: AMRAP 14 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Complete as many rounds as possible in 14 mins of:
3 Box Dips
5 Pull-ups
10 AbMat Sit-ups
15 Box Jumps, 24/20 in
* Sub 5 Pull-ups to 6 Bent Over DB/KB Row (3 each arm) – Typo on BTWB

BTWB

Photo by @robcwilson @snoridgecrossfit

Free Chipotle For a Year For Four-Time Fittest on Earth

Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 min

With a continuously running clock perform:
2 Dumbbell Goblet Thrusters, pick load in the first 1 min
4 Dumbbell Goblet Thrusters, pick load in the second 1 min
6 Dumbbell Goblet Thrusters, pick load in the third 1 min
…
Continuing this for as long as you are able.

* Warm-up 2 rds of:
10 Pass thru
10 PVC Thruster
10 Cherry Pickers (3 count)
7 DB Push Press (Goblet hold)
7 DB Squat (Goblet hold)

BTWB

Photo by @robcwilson @snoridgecrossfit

Breaking: Details Announced For Mayhem Madness

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
30 Double Unders
10 Push-up (hand release)
15 Kettlebell Swings (53#/35#)
* Scale to 30 sec of work each minute

* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
2 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson

Announcement: Good news alert!

Stay tuned to this site, our FB group or Instagram page for more updates. We have lots to figure out based on the states requirements and will share when ready. Phase 2 for King County will be no earlier than 6/2. Expect changes!

Hope For the Games? California Says Pro Sports Could Resume June 1

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner

* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg

BTWB

Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges

BTWB

Photo by @robcwilson

Heavy Breathing in Brothels and Gyms Lead to Continued Closure in the Netherlands

The Parking Lot WOD: A Growing Trend at Affiliates Around the World

Option 1: 10 RFT: Pull-ups and Ball Slams & Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

Option 1: 10 RFT: Pull-ups and Ball Slams

10 rounds for time of:
7 Pull-ups
7 Ball Slams
* Pull up Option for those with a pull-up bar; if you haven’t been doing kipping PU then scale to 3-5 per round (you will be sore)
* Sub KB Sumo DLHP for Slam Ball

* Warm-up: 2 rds
10 pass through
10 kipping swings
6 lunge and reach
6 scorpion stretch

BTWB

Opt. 2: 10 RFT: Single Arm Dumbbell Row and Ball Slams

10 rounds for time of:
7 Single Arm Dumbbell Row (Left)s, pick load
7 Single Arm Dumbbell Row (Right)s, pick load
7 Ball Slams, pick load
* Sub KB Sumo DLHP for Slam Ball

* Warm-up: 2 rds
10 pass through
10 arm circles
6 lunge and reach
6 scorpion stretch

BTWB

Photo by @robcwilson

Mayhem Madness: What We Know So Far

Tabata – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs & Post WOD: 2 Minute Challenge: Box Jumps

“Tabata” – Mountain Climbers, V-ups and Hand Release Push-ups : 8 x 20 secs / 10 secs

Tabata Mountain Climber
Tabata V-up
Tabata Hand Release Push-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Mountain climber bring feet (heels) up to hands, count each foot as 1.
* Scale V up to alternating leg V up (see video) or to hollow rocks
* Continuous clock

BTWB

Post WOD: 2 Minute Challenge: Box Jumps

As many reps as possible in 2 mins of:
Box Jump

-24″/20″
-Bumper plates can be used to make shorter boxes the appropriate height.
-Both knees and hips MUST come to full extension at the top.
-Full extension, however, can be achieved on the way off of the box.
-No landing on the edge/corner of the box

BTWB

Photo by @robcwilson

Will we see the Games at Aromas, CA this summer? CrossFit is planning on inviting the Top 30 men and women to compete.

These Individuals Will Receive Invitations To The 2020 CrossFit Games

16-14-12-10-8-6-4-2: Dumbbell Sit-ups and Dumbbell Power Snatches

16-14-12-10-8-6-4-2 reps, for time of:
Dumbbell Sit-up, pick load
Dumbbell Power Snatch, pick load
* DB Situp is Overhead Situp or if too heavy scale to place on the chest. Watch Demo Video. Anchoring feet is okay.
* DB Snatch is alternating

WOD Brief

BTWB

Photo by @robcwilson

Slam Balls! We are going to do a loan of our existing slam balls out today (Wednesday) at 6pm.

We are asking that if you are able to use a heavier SB (40# for men or 30# for women) vs. the usual 30#/20# RX then please consider that. It will allow us to get more slam balls out to people. We have 15 total.

Please follow social distancing rules outside and we will call one person in at a time. SB will be wiped down and ready for you to grab one.

Shutdown Update:

We will continue to be shut down until Phase 3 of the Governor’s reopening plan. As of now the earliest that could start for gym’s is mid-June. We will update as we know more and have plans in place on how we would restart classes once allowed. Thanks for sticking with us!

CrossFitters Set to Compete in Season 2 of The Titan Games

Leases Expire, Leave Affiliates in Limbo

FGB Style: Broad Jumps, Push-ups and Lunges

4 rounds, 1 min per station, for reps:
Broad Jump
Push-up
Lunge
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Slam Balls! We are going to do a loan of our existing slam balls out this week. Our target is Wednesday at 6pm. We are asking that if you are able to use a heavier SB (40# for men or 30# for women) vs. the usual 30#/20# RX then please consider that. It will allow us to get more slam balls out to people. We have 15 total. Stay tuned for confirmation via our Facebook group for times. Please follow social distancing rules outside and we will call one person in at a time. SB will be wiped down and ready for you to grab one.

Also, while we would really like to be able to loan a barbell or rower out we simply don’t have enough barbell sets or rowers to fairly accommodate everyone who has asked (and it’s been a lot). If we started loaning those out we quickly would get to a situation where we run out of bars/weight combos or rowers leaving several unable to get something. We also have a concern for potential damage/wear and tear on those items. We will keep evaluating our equipment to see what we can do or possibly post a survey to see who would choose what.

Word Record DL:

Hafthor Bjornsson (The Mountain from Game of Thrones) 501KG Deadlift Attempt (1102 lbs)

21-15-9: Box Jump Overs and Devil Press & Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings

21-15-9: Box Jump Overs and Devil Press

21-15-9 reps, for time of:
Box Jump Over (24″/20″)
Devil Press (50#/35#)
* One arm devil press. Sub burpee + KB clean and jerk or burpee + KB snatch for devil press.

BTWB

Lifting: Single Arm Dumbbell Bent Over Rows and Dumbbell Good Mornings

Single Arm Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
Dumbbell Good Morning 8-8-8-8, using heaviest weight per set
* Single arm DB for row. Perform 4 sets x 8 reps for each arm. DB GM place dumbbell on back behind neck. Watch video clip for DB good morning.

BTWB

Demos:

One arm Devil Press

Dumbbell Good Morning

Games Updates:

The 2020 Age Group Games Season is Over

Six Key CrossFit Games Takeaways from Dave Castro’s Instagram Live Q&A

Madison Through 2023? The City Council Made That Decision Easier

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1 & 40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 complex on each arm
* Zoom at 5pm. We will do this strength complex together, then log off and WOD.

BTWB

40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

40-30-20-10 reps, for time of:
Air Squat
Plank Hold, 1 sec
Single Arm Dumbbell Push Jerk, pick load
* plank holds are 40-30-20-10 sec

BTWB

Photo by @robcwilson

Today’s strength work is a dumbbell complex. If you don’t have a DB you can sub a KB. Rest as needed between sets, warm up adequately with the load, and scale back reps if needed. We will Zoom at 5pm today for those interested. Strength complex up front then if we run out of time we can log off and people can hit the conditioning WOD separately.

Support Your Local Box Fundraiser Hits Seven Figures