Front Racked Alternating Reverse Lunge 8-8-8-8 & 15-12-9-12-15: Kettlebell Swings, Box Jumps and Toes-to-bars

Front Racked Alternating Reverse Lunge 8-8-8-8

Front Racked Alternating Reverse Lunge 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor

15-12-9-12-15: Kettlebell Swings, Box Jumps and Toes-to-bars

15-12-9-12-15 reps, for time of:
Kettlebell Swing, 70/53 lbs
Box Jump, 24/20 in
Toes-to-bar

E2MOM for 10 mins: Power Snatch & AMRAP 7 mins: Buy-in Row and Max Rep Power Snatches

E2MOM for 10 mins: Power Snatch

2 Power Snatches, pick load

Every 2 mins for 10 mins.

AMRAP 7 mins: Buy-in Row and Max Rep Power Snatches

In 7 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Power Snatch (115#/85#)

Photo by @robcwilson @snoridgecrossfit

Happy Thanksgiving! Stay safe and we hope you get to enjoy time with friends, family and loved ones!

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/25 Thursday: Closed
  • 11/26 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/27 Saturday: Regular schedule

Alt EMOM 12 mins: Deadlifts and Handstand Push-ups & Chipper: Double Unders, Wall Balls, Deadlifts and Burpees

Alt EMOM 12 mins: Deadlifts and Handstand Push-ups

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
* Scale HSPU to HS Hold 30s on wall or 5 Pike HSPU off box.

Chipper: Double Unders, Wall Balls, Deadlifts and Burpees

For time:
90 Double Unders
70 Wall Balls (20#/14#)
50 Deadlifts (185#/135#)
30 Burpees

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/22 Mon – 11/24 Wed: Regular schedule
  • 11/25 Thursday: Closed
  • 11/26 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/27 Saturday: Regular schedule

Push Jerk 3-3-3-3 & Tabata This!

Push Jerk 3-3-3-3

Push Jerk 3-3-3-3

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

Tabata This!

Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts

Photo by @robcwilson @snoridgecrossfit

CrossFit Releases New Nutrition Course

Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches & Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches

Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches

As a team of 2 complete for time:
150 Double Unders
60 Partner Alternating Wall Balls (20#/14#)
30 Power Snatches (115#/80#)
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest

Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches

5 rounds for time of:
30 Double Unders
15 Wall Balls (20#/14#)
7 Power Snatches (115#/75#)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/22 Mon – 11/24 Wed: Regular schedule
  • 11/25 Thursday: Closed
  • 11/26 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/27 Saturday: Regular schedule

Results

Push Press: 1RM & 2 RFT: Push Press, Single DB Box Step-ups, Burpees and Row

Push Press: 1RM

Record your best Push Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

2 RFT: Push Press, Single DB Box Step-ups, Burpees and Row

2 rounds for time of:
20 Push Press (115#/85#)
30 Single Dumbbell Box Step-ups (50#/35# to 24″/20″)
40 Burpees
50/35 Row Calories

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 10 mins: 2 Power Cleans & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

E2MOM for 10 mins: 2 Power Cleans

2 Power Cleans, pick load

Every 2 mins for 10 mins.
* Not touch and go

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Clean & Jerk (135#/95#)
Toes-to-bar

Photo by @robcwilson @snoridgecrossfit

Results 

Deadlift 2-2-2 & 4 RFT: Rows, Muscle-ups and Run

Deadlift 2-2-2

Deadlift 2-2-2

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

4 RFT: Rows, Muscle-ups and Run

4 rounds for time of:
Row 250m
5 Muscle-ups
Run 200m
* Sub 5 Bar MU or 10 C2B pull-ups or 15 Ring Rows for each round

Photo by @robcwilson @snoridgecrossfit

It may be dry but stay warm out there!

The 2022 NOBULL CrossFit Open Starts in 100 Days

The 2021 Ultimate CrossFitters Guide to Black Friday and Cyber Monday

Results 

Results cont

Front Squat: 1RM & 4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front Squats

Front Squat: 1RM

Record your best Front Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front Squats

For 4 cycles:
AMRAP in 3 mins of:
10 Kettlebell Swings (53#/35#)
10 Box Jump Overs (24″/20″)
10 Front Squats (115#/75#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/22 Mon – 11/24 Wed: Regular schedule
  • 11/25 Thursday: Closed
  • 11/26 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/27 Saturday: Regular schedule

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups

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

Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-ups

For time:
50 Row Calories
40 Power Cleans (75#/55#)
30 Hand Release Push-ups
20 Thrusters (75#/55#)
10 Burpee Pull-ups
* Scale BPU to Burpee plus jumping pull-up off box.

Photo by @robcwilson @snoridgecrossfit

Results

Results cont