Community. Coaching. Caring. Since 2009.
Every 1 min for 10 mins, alternating between:
1 1 Strict Handstand Push Up + 2 Kipping Handstand Push Up
Handstand Hold, 15 secs
* Scale to 3 floor or box pike and HS Wall Hold
Zachary Tellier
For time:
10 Burpees
— then —
10 Burpees
25 Push-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan
Photo by @robcwilson @snoridgecrossfit
3 rounds for time of:
Row 500m
18 Deadlifts (225#/155#)
Run 400m
@Home: FT: Kettlebell Swings and RunsFor time:
45 Kettlebell Swings (70#/53#)
Run 400m
35 Kettlebell Swings
Run 800m
25 Kettlebell Swings
Run 1200m
15 Kettlebell Swings
Photo by @robcwilson @snoridgecrossfit
10 RFT: Double Unders and Alternating Dumbbell Snatches10 rounds for time of:
20 Double Unders
10 Alternating Dumbbell Snatches (50#/35#)
* Sub KB snatches or KB SDHP
Photo by @robcwilson @snoridgecrossfit
Weather is dry Saturday so we will have outdoor class at 9:30am and 10:15am!
Sign up on MB. If there is a waitlist spot sign up for it in case someone cancels.
3 rounds for time of:
20 Squat Cleans, 95/65 lbs
20 Pull-ups
Run, 400 m
Outdoor WOD: 3 RFT: Squat Cleans, Pull-ups and Run3 rounds for time of:
20 Squat Cleans (95#/65#)
20 Pull-ups
Run 400m
3 rounds for time of:
25 Single Dumbbell Goblet Thrusters, pick load
20 Single Arm Bent Over Rows, pick load
Run 400m
* 10 each arm for bent over row. Goblet thrusters are in front rack position.
Photo by @robcwilson @snoridgecrossfit
Weighted Box Step-up 16-16-16Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
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.
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking
* REST ONE MINUTE between Rounds
Photo by @robcwilson @snoridgecrossfit
Weighted Box Step-up 16-16-16
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Handstand Push-ups and Handstand HoldsEvery 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.
Complete as many rounds as possible in 12 mins of:
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
15 Box Jumps (24″/20″)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Handstand Push-ups
Handstand Hold, 20 secs
* Practice HS hold freestanding or against a wall. Scale to pike off box for HSPU.