Video and Media – Page 45 – SNORIDGE CROSSFIT

Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Kettlebell Swing, pick load

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.

BTWB

Photo by @robcwilson

O2, Partners Offer $100 Gift Card to Members Who #StayforMay

Want a combined $100 Gift card ($25 per brand) to use either at O2, Bear Komplex, Born Primitive, or Puori? Then read the link above for details and if you continue to pay dues for May then they will send us gift cards to distribute in June.

Our gym is enrolled in their program but if you buy anything from any of those sites please enter our gym code and receive free shipping and we will get 50% from the sale.

Gym code: RECOVERY6571

The fittest woman in the world struggled to love her body when she first started gaining muscle — here’s how she learned to embrace her strong physique

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Rest 1 Minute between rounds

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Zoom class at 5pm, check FB for login details
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking

BTWB

Photo by @robcwilson

CrossFit Owners Petition Governments Worldwide

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges & Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges
* As a team of 2, alternate each exercise (Partner 1 does 6 lat. burpees, then partner 2 does 8 snatches, etc.)

BTWB

Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson

Asbury Park Summer Games Postpones to 2021, Entire Sanctionals Season Disrupted by COVID-19

Georgia gym reopenings: Here’s what members might see during workouts as states reopen businesses

Accessory Work: Single Arm Bent Over Row 15-15-15 & Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double Unders

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

BTWB

Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double Unders

Every 1 min for 12 mins, alternating between:
10 Single Dumbbell Goblet Thrusters, pick load
30 Double Unders
* Use one DB or KB and perform two handed goblet thruster (like wall ball w/out throw)
* Goal is 30 sec avg for each movement (if too easy add 2 thrusters or 6 DU)

BTWB

Photo by @robcwilson

Fortunate and grateful to participate in a great Zoom meeting this morning for 1.5 hours with Coach Glassman and CFHQ along with 10 other affiliates from around the world. We discussed the pandemic, it’s impact on each of our affiliates, what CrossFit is doing, what different governments and states are doing, and how we will come out of this. We also got to share feedback, stories, and ask a ton of questions. Love this community! #strengthinnumbers

The Support Your Box Fundraiser has raised close to $3M for over 10,400 affiliates around the world and will be distributing amounts raised for each gym soon! That’s a lifeline for us that is directly due to all of your support. Thank you.

Captain Tom Moore: 100 Years And 33 Million Dollars

CrossFit Games Open 12.1

As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 mins.

* Zoom class at 5pm, check FB for login details
* Find a target you can touch overhead 6″ above max reach. Try to keep moving.

BTWB

Photo by @robcwilson

Find something to jump and touch 6″ over your max reach overhead and try to keep moving for all 7 minutes. This is a tough, original CF Games Open workout that has never been repeated (thankfully) in Games history.

100 Pound Weight Loss Goal Executed in Lockdown

Run: 2x 1 mi, rest 5 mins & Post WOD: 2 Minute Challenge: Push-up (hand release)

Run: 2x 1 mi, rest 5 mins

Each for time:
Run: 2x 1 mi

Rest 5 mins between efforts.
*Pick a pace that will allow you to keep each mile within 10-20 secs of each other.

BTWB

Post WOD: 2 Minute Challenge: Push-up (hand release)

As many reps as possible in 2 mins of:
Push-up (hand release)

Feet MUST stay on the floor, body planked, hands must lift off the floor at the bottom of the push-up. No snaking.

BTWB

Photo by @robcwilson

Lace ’em up and hit the pavement! Two one mile intervals with the goal to establish consistent pacing. Make it a goal to learn how to maintain a timed mile average pace that you can “feel” is too fast or too slow from the previous mile.

UPDATE: Worldwide Closures Steady at 88.9%, 96% in U.S.

6,671 or 96% of all 6,915 affiliates in the U.S. are temporarily closed.
13,163 or 88.99% of all 14,790 affiliates worldwide are temporarily closed.

One big thing: Thirty-days of closures is taking a toll on affiliates and especially the gym industry. According to self-reported data, 22 affiliates have now permanently closed. Last week, the USA Today reported that Gold’s Gym permanently closed about 30 of their 700 gyms, and CNBC reported that 24 Hour Fitness is weighing bankruptcy.

Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters

For time:
50 Single Arm Dumbbell Deadlifts (50#/35#)
50 AbMat Sit-ups
50 Box Step-ups (24″/20″)
50 Single Arm Dumbbell Thrusters (50#/35#)

* Time Cap 20 min
* 2 DB DL modification from official WOD is one DB; just alternate sets for 25 each hand
* Step ups are unweighted
* Thrusters are 25 each arm

Single Arm Dumbbell Deadlift

Single Arm Dumbbell Thruster

BTWB

Photo by @robcwilson

Final workout of the Support Your Box Fundraiser! For this one since most people don’t have two DB’s then this is the modified version with one DB. Post your scores by 4/24 and if you modified be sure to post to the Games site as scaled.

Workout 3: Support Your Local Box Fundraiser

Workout Description & Scorecard

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)

BTWB

Photo by @robcwilson

How cool is this? When this is over you can sign up for a Spartan Race for free!

Spartan Race To Support Gyms Worldwide

How it works:

Anyone still paying fees to their gym or affiliate is eligible to enter any Spartan Race, Tough Mudder or DEKAFIT event in the 2020/2021 race season, free of charge. Most races usually cost upward of $100 USD.
To start the process, check out the Spartan Gym Protection Project online. It can take up to a week to get verified and athletes must register by June 6.

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

4 rounds, 1 min per station, of:
Kettlebell Swing, pick load
Hand Release Push-up
Goblet Squat, pick load
Sumo Deadlift High-pull, pick load
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub DB swing for KB swing with hand over hand two handed swing
* Sub alternating DB snatch for SDHP
* Continuous count

BTWB

Photo by @robcwilson

Join us today at 5pm PST for our Zoom WOD! Check our Facebook group for login details and join the waiting room. We will start a couple minutes after 5 (to avoid running out of our 40 minute time limit).

Customers Waiting Weeks or Months For At Home Gym Equipment

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups & Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps (24″/20″)
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.

BTWB

Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

As many reps as possible in 15 mins of:
3 Single Arm Dumbbell Overhead Walking Lunges, pick load
3 Box Jumps (24″/20″)
3 AbMat Sit-ups
6 Single Arm Dumbbell Overhead Walking Lunges, pick load
6 Box Jumps (24″/20″)
6 AbMat Sit-ups
9 Single Arm Dumbbell Overhead Walking Lunges, pick load
9 Box Jumps (24″/20″)
9 AbMat Sit-ups
…
Continue adding 3 reps each round to each movement until time expires.
* Solo WOD version. Can sub KB for DB OH Lunges.

Single Arm Dumbbell Overhead Walking Lunge

One Arm KB Overhead Walking Lunge

BTWB

Photo by @robcwilson

Don’t forget to put your scores in for WOD 2 of the Support Your Box Fundraiser!

Warmup for Workout 2: Support Your Local Box Fundraiser

CrossFitters in China Getting Back On Their Feet