Team Whitten
5 rounds for time of:
22 Kettlebell Swings, 70/53 lbs
22 Box Jumps, 24/20 in
Partner Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs
Category: WOD
Deadlift: 4RM & 3 RFT: Rows, Sit-ups and Deadlifts
Deadlift: 4RM
Deadlift: 4RM
Record your best Deadlift 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Bench Press 3-3-3 & FT: Rows, Thrusters, Ring Dips
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Thrusters, Ring Dips
For time:
Row 1000m
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips
Photo by @snoridgecrossfit
Bench Press 3-3-3
Bench Press 3-3-3
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 Deadlift + 3 Hang Power Clean + 2 Front Squat : 1 Rep Max & AMRAP 20 mins: Run, HSPU, Hang Power Cleans, and Wall Balls
4 Deadlift + 3 Hang Power Clean + 2 Front Squat : 1 Rep Max
Record your best 4 Deadlift + 3 Hang Power Clean + 2 Front Squat 1 rep max lift.
AMRAP 20 mins: Run, HSPU, Hang Power Cleans, and Wall Balls
Complete as many rounds as possible in 20 mins of:
Run 200m
5 Handstand Push-ups
10 Hang Power Cleans (95#/65#)
15 Wall Balls (20#/14#)
Photo by @snoridgecrossfit
Strict Pull-ups 5-5-ME & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders
For time:
10 Burpee Muscle Ups
30 Kettlebell Swings (Pick load)
100 Double Unders
30 Kettlebell Swings
10 Burpee Muscle Ups
* MU are Ring MU. Sub 15 Burpee Pull-ups for 10 Burpee MU.
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/21 Mon – 11/22 Tues: Regular schedule
- 11/23 Wednesday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
- 11/24 Thursday: Closed
- 11/25 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 11/26 Saturday: Regular schedule
Overhead Squat 5-5-5 & 21-15-9: Sumo Deadlift High Pulls and Overhead Squats
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Sumo Deadlift High Pulls and Overhead Squats
21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
- 11/21 Mon – 11/22 Tues: Regular schedule
- 11/23 Wednesday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
- 11/24 Thursday: Closed
- 11/25 Friday: (Limited classes below, all others cancelled)
- 9:30am
- 11:30am
- 11/26 Saturday: Regular schedule
2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)
* Alternate work/rest and split reps with your partner for each exercise.
Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches
For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)
Photo by @snoridgecrossfit
Results missing
EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges
5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges
5 rounds for time of:
50 Single Unders
Farmer Carry (Pick load, 50m)
25 AbMat Sit-ups
Single Arm Dumbbell Overhead Walking Lunge (Pick load, 15m)
Photo by @snoridgecrossfit