Category: WOD
Deadlift 6-6-6 & FT: 10 x Deadlifts and Lateral Burpees; then Row & Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 10 x Deadlifts and Lateral Burpees; then Row
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
Checkout: 21-15-9: Toes-to-bars and AbMat Sit-ups
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
Photo by @robcwilson
Events:
Frankenchipper:
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.
Deadlift 6-6-6
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use mats. No drops.
Front Racked Alternating Reverse Lunge 6-6-6 & Chipper: Sumo Deadlift High-pulls, Front Racked Alternating Reverse Lunges, Kettlebell Swings and Wall Balls
Front Racked Alternating Reverse Lunge 6-6-6
Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2-2 & 4 RFT: Run and Dumbbell Farmers Carry
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run and Dumbbell Farmers Carry
4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two KB 53#/35# for DB if needed. Farmer’s Carry are walks NOT runs.
Photo by @robcwilson
Back Squat 2-2-2 & Chipper: Runs and Squats
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs and Squats
For time:
Run, 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
Photo by @robcwilson
Events:
Frankenchipper:
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
- 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.
Costume parties aren’t just for the little monsters! In fact, this one is just for the grown ups. Come dressed as your favorite character and scare away the evil spirits at our 10th annual Halloween Costume Party!
Willy Georges and Laura Horvath Lead DCC Online Qualifier After Week 2
CrossFit Games Veterans Form Super Team to Compete in Dubai CrossFit Championship
Hang Power Clean & Jerk 1-1-1-1-1 & 5 RFT: 3 Rounds Of Cindy and 1 Round Of DT
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: 3 Rounds Of Cindy and 1 Round Of DT
5 rounds for time of:
3 Rounds Of Cindy
1 Round Of DT, pick load
* 1 rd DT: 12-9-6 of Deadlift, Hang PC, and Push Jerk.
** 1 rd Cindy: 5-10-15 of Pull-ups, Pushups, Squats.
Choose wisely, this is “DT” plus 15 rds of Cindy.
30 Minute Time Cap.
Photo by @robcwilson
Events:
Frankenchipper:
Events:
Frankenchipper:
- When: 10/27 Saturday, waves TBA
- 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
- 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.
Costume parties aren’t just for the little monsters! In fact, this one is just for the grown ups. Come dressed as your favorite character and scare away the evil spirits at our 10th annual Halloween Costume Party!
CrossFit HQ Lays Off More Games Staff
CrossFit Fires Entire Media Team Including Top Ranking Members
Huge CF Games developments. Sad to see the Studio Updates and Livestreams go. Big changes that will surely change the whole Games landscape for the community.
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats.
Adv RX: Every 3 mins for 15 mins: Bench Press and Handstand Walk & 10 RFT: Rows and Bench Press
Adv RX Class:
Every 3 mins for 15 mins: Bench Press and Handstand Walk
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
10 RFT: Rows and Bench Press
10 rounds for time of:
Row 300m
6 Bench Press (205#/125#)
