Video and Media – Page 9 – SNORIDGE CROSSFIT

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice & 15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice

Every 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice

15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups

BTWB

Photo by @snoridgecrossfit

CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners

Results

Results cont

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups & Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups

BTWB

Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups

BTWB

Photo by @snoridgecrossfit

So Much Pulling: How Rogue Invitational’s Programming Created Massive Differences in Workload Between Athletes

Results

Lifting: Bench Press and Bent Over Barbell Rows & Opt. 1: Jackie & Opt. 2: Jacked Jackie

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

BTWB

Opt. 1: Jackie

For time:
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

BTWB

Opt. 2: Jacked Jackie

For time:
Row 1000m
60 Thrusters (65/45)
30 Pull Up (Chest To Bar)

BTWB

Photo by @snoridgecrossfit

Events:

10/28 Saturday class: Frankenchipper 2.0

Saturday at 9:00am is the annual Frankenchipper WOD (Team and Solo version)
Wear a costume!

Coaches and Athletes React to 2024 Season Changes

Results

Clean Pull + Hang Squat Clean 1-1-1 & Opt. 1: Nasty Girls & Opt. 2: 3 RFT: Air Squats, Bar Muscle Ups and Hang Power Cleans

Clean Pull + Hang Squat Clean 1-1-1

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

BTWB

Opt. 1: “Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

* Scale MU to 2x Ring Dips

BTWB

Opt. 2: 3 RFT: Air Squats, Bar Muscle Ups and Hang Power Cleans

3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)

BTWB

Photo by @snoridgecrossfit

CrossFit: Nasty Girls – A Retrospective

Results

Results cont

Squat Snatch 1-1-1 & Amanda

Squat Snatch 1-1-1

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

BTWB

Amanda

9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch (135/95)

* Scale MU to 2x Ring Dips per round

BTWB

Photo by @snoridgecrossfit

The Eight Positions of a Bar Muscle-Up You Must Hit To Be Efficient

Results

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings & Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell Swings

As a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)

* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.

Post total rounds.

BTWB

Solo WOD: 7 RFT: Squat Cleans, Toes-to-bars, and Kettlebell Swings

7 rounds for time of:
7 Squat Cleans (95/65)
7 Toes-to-bars
7 Kettlebell Swings (70/53)

BTWB

Photo by @snoridgecrossfit

Rogue Invitational Software Glitch; Jayson Hopper & Christine Kolenbrander Get Invites

Results

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups & Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
50 Single Dumbbell Box Step-ups (50/35)
50 Alternating Dumbbell Snatches (50/35)
50 Hand Release Push-ups
50 Medicine Ball Sit-ups (14/10)

BTWB

Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
25 Single Dumbbell Box Step-ups (50/35)
25 Alternating Dumbbell Snatches (50/35)
25 Hand Release Push-ups
25 Medicine Ball Sit-ups (14/10)

BTWB

Photo by @snoridgecrossfit

Muscle-Ups. How Strong Do I Need To Be? (Prerequisite Strength Guide)

Results