Category: WOD

Back Squat: 7 Rep Max & Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

Back Squat: 7 Rep Max

Find your Back Squat 7 Rep Max.

BTWB

Tabata – Air Squats, Strict Pull-ups, AbMat Sit-ups and Dumbbell Push Pres

Tabata Air Squat
Rest 30 secs
Tabata Strict Pull-up
Rest 30 secs
Tabata AbMat Sit-up
Rest 30 secs
Tabata Dumbbell Push Press, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals. (4 scores: air squats, pull-ups, sit-ups, push press)

BTWB

Photo by @robcwilson

Results
Results cont

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

As a team of 2 complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135#/95#)
Row 400m
*  One works, one rests

BTWB

Photo by @robcwilson

Holiday Schedule:

  • Saturday 12/22 is our annual “12 WOD’s of Christmas”.
    • Wave times TBD
    • Sign-up in the gym
  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED 
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results

Advanced RX: Power Clean & Jerk 1-1-1-1-1 & Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans & Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Advanced RX Class:

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

Pt. 1: AMRAP 5 mins w/ Buy-in: Rows and Power Cleans

In 5 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
Power Clean (205#/145#)
* Rest 5 min. between parts 1 and 2.

BTWB

Pt. 2: AMRAP 5 mins: Shoulder-to-Overheads and Muscle-ups

Complete as many rounds as possible in 5 mins of:
5 Shoulder-to-Overheads (165#/115#)
5 Muscle-ups

BTWB

Photo by @robcwilson

Holiday Schedule:

  • Saturday 12/22 is our annual “12 WOD’s of Christmas”.
    • Wave times TBD
    • Sign-up in the gym
  • Monday 12/24 CLOSED
  • Tuesday 12/25 CLOSED 
  • Wednesday 12/26
    • No 0530 early class, all other classes normal
  • Thursday to Saturday 12/27-12/29 Normal schedule

Fraser, Briggs, Invictus Win Dubai. Earn Ticket to the 2019 Games
Richey Richer With CrossFit and YouTubeResults
Results

Lifting: Deadlifts and Bent Over Barbell Rows & Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate sets with bent over row

BTWB

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Wall Balls

Every 1 min for 18 mins, alternating between:
8 Deadlifts, pick load
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

For those who’ve been wondering, our annual “12 WOD’s of Christmas” workout will be Saturday 12/22.  Times are TBD but we will run waves and post sign-ups.
After Day 3 at the Dubai CF Championship some familiar names are now on top. Fraser, Briggs, and Invictus; but the race is tight right behind them.
Dubai CrossFit Championship Day 3 Recap
Results
Results cont

Skill Work: 12 Minutes of practice & AMRAP 20 mins: Rows, Rope Climbs and Burpees

Skill Work: 12 Minutes of practice

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, snatches, overhead squats, etc.

BTWB

AMRAP 20 mins: Rows, Rope Climbs and Burpees

Complete as many rounds as possible in 20 mins of:
Row 250m
1 Rope Climb (15 ft)
10 Burpees

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 10RM & 7 RFT: Back Squats, Box Jumps and Pull-ups

Back Squat: 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

7 RFT: Back Squats, Box Jumps and Pull-ups

7 rounds for time of:
7 Back Squats (95#/65#)
7 Box Jumps (24″/20″)
7 Pull-ups

BTWB

Photo by @robcwilson

The Games season is underway. Day 1 of the Dubai CrossFit Championship is in the books and Sam Briggs is in 1st and Mat Fraser is in…4th?!  Expect that to change as Day 2 is going on tonight while we sleep.

Top M/F/Team earn a spot to the 2019 Games.
Dubai CrossFit Championship Day 1 Recap

Shoulder Press 2-2-2 & Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

BTWB

Chipper: Double Unders, Push Press, Toes To Bars and Handstand Push Ups

For time:
100 Double Unders
75 Push Press (75#/55#)
50 Toes To Bars
25 Handstand Push Ups

BTWB

Photo by @robcwilson

Results
Results cont

Squat Clean 1-1-1-1-1 & 5 RFT: Hang Squat Cleans and Push-ups

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Hang Squat Cleans and Push-ups

5 rounds for time of:
10 Hang Squat Cleans (115#/75#)
20 Push-ups

BTWB

Photo by @robcwilson

The Games season kicks off this week with the Dubai Classic.
Five Storylines I’m Watching in Dubai
The Slam Ball
Results
Results cont

SNORIDGE CROSSFIT