Category: WOD
Squat Snatch 1-1-1-1-1 & FT: Squat Snatches and Push-ups
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Squat Snatches and Push-ups
For time:
21 Squat Snatches (75#/55#)
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups
Deadlift : 3-3-3-3-3 & 6 RFT: Deadlifts, AbMat Sit-ups and Air Squats
Deadlift : 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Deadlifts, AbMat Sit-ups and Air Squats
6 rounds for time of:
10 Deadlifts (245#/165#)
20 AbMat Sit-ups
30 Air Squats
Frankenchipper 2.0
Frankenchipper 2.0
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
* Boo! Costume required!
Photos by @robcwilson
“At Globo Gym we understand that “lameness” applies only to the Average Joes of those other Losertown’s that don’t do an annual Frankenchipper! Remember, nobody makes us bleed our own blood. NOBODY!” ~ White Goodman, Purple Cobras Captain and Globo Gym CEOSuch a great turnout for both our 10th Annual Frankenchipper and Halloween Party. Love seeing everyone step up their game each year.
Dip, Dodge, Duck, Dive, and Dip. Dodgeball!
Push Press: 5-5-5 & FT: Rows and Push Press
Push Press: 5-5-5
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push Press
For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Post total time.
Photo by @robcwilson
Frankenchipper is tomorrow on Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required. Show up with no costume and get a burpee “bonus”! No team WOD or Advanced Class. Get ready to DIP, DUCK, DODGE and DIVE! Here at Globo Gym, we’re better than you. And we know it!
Halloween party is Saturday night at 7:30pm at our house. Costume and kid sitters required!
CrossFit’s Explosive Affiliate Growth by the Numbers
Frankenchipper is tomorrow on Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required. Show up with no costume and get a burpee “bonus”! No team WOD or Advanced Class. Get ready to DIP, DUCK, DODGE and DIVE! Here at Globo Gym, we’re better than you. And we know it!
Halloween party is Saturday night at 7:30pm at our house. Costume and kid sitters required!
CrossFit’s Explosive Affiliate Growth by the Numbers
Front Racked Alternating Reverse Lunge 4-4-4 & 4 RFT: Walking Lunges, Box Jumps, Wall Balls and Handstand Push-ups
Front Racked Alternating Reverse Lunge 4-4-4
Front Racked Alternating Reverse Lunge 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 2-2-2-2-2 & AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Bar Muscle-ups, Power Snatches and Thrusters
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups
4 Power Snatches (95#/65#)
5 Thrusters (95#/65#)
Photo by @robcwilson
Frankenchipper is this Saturday morning at 9:30am (show up and we will do a group picture and run waves). Costume required.
Halloween party is Saturday night at 7:30pm. Costume required.
See you there!
Here are the Qualifiers of the 2018 Dubai CrossFit Championship Finals
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 1-1-1
Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 1-1-1 & 4 RFT: Row and Burpees
Back Squat 1-1-1
Back Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Row and Burpees
4 rounds for time of:
25 Row Calories
25 Burpees
Photo by @robcwilson
Events:
Frankenchipper:
Events:
Frankenchipper:
- When: 10/27 Saturday, 9:30am and 10:30am waves
- What: Costume Required WOD – Show up without one and add 30 burpees onto the end of the WOD
- This is our annual Halloween costume workout. Get a new one or recycle an old one but find a costume and show up for some laughs and fitness with our usual chipper monster mash-up WOD.
10th Annual Nugent Halloween Party:
- When: 10/27 Saturday 7:30pm to ?
- Where: At our house, details posted in the SnoRidge CF Facebook group page or on the whiteboard at the gym
- The party is the Saturday before Halloween… so start looking for a costume! And… If you need one… Find a sitter now.
The Back Squat
CrossFit-Sanctioned Competition List
Results
Results cont