WOD – Page 2 – SNORIDGE CROSSFIT

Back Squat 4-4-4 & FT: Rows, Wall Balls, and Push-ups (Hand Release)

Back Squat 4-4-4

Back Squat 4-4-4

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

FT: Rows, Wall Balls, and Push-ups (Hand Release)

For time:
Row 500m
50 Wall Balls (20#/14#)
50 Push-up (hand release)
Row 500m
25 Wall Balls
25 Push-up (hand release)

Photo by @snoridgecrossfit

Events:

SRCF Ugly Christmas Sweater Party and Potluck

12/17 at 6:30pm
Check the Facebook groups for Event Details and to RSVP

Team WOD: Squat Cleans, Push Press & Solo WOD: 10 RFT: Squat Cleans and Push Press

Team WOD: Squat Cleans, Push Press

As a team of 2 complete 20 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Post total time.

* Use one bar. Alternate with your partner after 1 full round (10 rds total per partner)
** 3rd Clean can be a clean-thruster to count as 1st PP rep

Post total time.

Solo WOD: 10 RFT: Squat Cleans and Push Press

10 rounds for time of:
3 Squat Cleans (135#/95#)
3 Push Press (135#/95#)

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges & Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Complete as many rounds as possible in 30 mins of:
10 Burpees
20 Row Calories
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges

Solo WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges

Photo by @snoridgecrossfit

Results missing

E2MOM for 10 mins: Power Cleans & 10 RFT: Power Cleans, Pull-ups, Hand Release Push-ups and Air Squats

E2MOM for 10 mins: Power Cleans

2 Power Cleans, pick load

Every 2 mins for 10 mins.

10 RFT: Power Cleans, Pull-ups, Hand Release Push-ups and Air Squats

10 rounds for time of:
3 Power Cleans (155#/105#)
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats

Photo by @snoridgecrossfit

Bench Press 2-2-2 & Row 3K

Bench Press 2-2-2

Bench Press 2-2-2

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

Row 3K

Row 3 km

This is an all out effort for time.

Photo by @snoridgecrossfit

Back Squat 5-5-5 & 21-15-12-9: Back Squats, Push Jerks, and T2B

Back Squat 5-5-5

Back Squat 5-5-5

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

21-15-12-9: Back Squats, Push Jerks, and T2B

21-15-12-9 reps, for time of:
Back Squat (115#/75#)
Push Jerk (115#/75#)
Toes-to-bar

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

Team Whitten & Solo WOD: 1/2 Whitten

Team Whitten

5 rounds for time of:
22 Kettlebell Swings (70#/53#)
22 Box Jumps (24″/20″)
Partner Run 400m
22 Burpees
22 Wall Balls (20#/14#)

Solo WOD: 1/2 Whitten

5 rounds for time of:
11 Kettlebell Swings (70#/53#)
11 Box Jumps (24″/20″)
Run 200m
11 Burpees
11 Wall Balls (20#/14#)

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

Deadlift: 4RM & 3 RFT: Rows, Sit-ups and Deadlifts

Deadlift: 4RM

Record your best Deadlift 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

3 RFT: Rows, Sit-ups and Deadlifts

3 rounds for time of:
Row 500m
50 Sit-up (abmat)
15 Deadlifts (225#/155#)

Photo by @snoridgecrossfit

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

Worldwide Ranking System and Strength of Field

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