Opt. 1: 5 RFT: Deadlifts and Wall Balls
5 rounds for time of:
10 Deadlifts, 225/155 lbs
20 Wall Balls, 20/14 lbs
* Choose Option1 or 2
Category: WOD
Opt. 1: 5 RFT: Deadlifts and Wall Balls & Opt. 2: 21-15-9: Deadlifts and Thrusters
Opt. 1: 5 RFT: Deadlifts and Wall Balls
5 rounds for time of:
10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
* Choose Option 1 or 2
Opt. 2: 21-15-9: Deadlifts and Thrusters
21-15-9 reps, for time of:
Deadlift (225#/155#)
Thruster (95#/65#)
* Choose Option 1 or 2
Photo by @robcwilson @snoridgecrossfit
Choice of two workouts today! Most chose Option 1 but either one is a a spicy workout.
Saturday classes will start to occasionally have either a “pick your poison” option or a “Team WOD” variant in which two people can team up but will have their own equipment and workout space, but will alternate work/rest like a normal team workout.
Also we will have two classes on Saturday (9:30am and 10:30am) starting next week and will continue if attendance justifies it.
A local dark horse for the men’s field at the upcoming Games that starts on 9/18:
2020 CrossFit Games Preview: Men’s Dark Horse — Sam Kwant
2020 CrossFit Games Announces New Online + In-Person Format
Women’s World Record Fran Time:
Marisa Flowers posts the fastest Fran time ever seen from a female athlete (1:53)
E2MOM for 16 mins: Clean & Jerk & FT: Rows, Clean & Jerks and Air Squats
FT: Rows, Clean & Jerks and Air Squats
For time:
Row 1000m
15 Clean & Jerks (135#/95#)
100 Air Squats
Photo by @robcwilson @snoridgecrossfit
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 rounds for time of:
Run, 100 m
5 Deadlifts, 155/105 lbs
25 Double Unders
5 Hang Power Cleans, 155/105 lbs
Rest 1 min
* Use mats
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans & Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups
7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans
7 rounds for time of:
Run 100m
5 Deadlifts (155#/105#)
25 Double Unders
5 Hang Power Cleans (155#/105#)
Rest 1 min
Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups
5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45#/33#)
10 Hand Release Push-ups
Post total time.
Photo by @robcwilson @snoridgecrossfit
Get ready for Stage 1 of the CrossFit Games in just a couple weeks!
Overhead Squat 3-3-3 & Nancy
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Pull-up 3-3-3-3-3 & AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Weighted Pull-up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Complete as many rounds as possible in 16 mins of:
18 Row Calories
15 Sumo Deadlift High-pulls (95#/65#)
12 Burpee Box Jumps (24″/20″)
9 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit