Category: WOD

Lifting: Bench Press and Weighted Pull Ups & 5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows

Lifting: Bench Press and Weighted Pull Ups

Bench Press 3-3-3, using heaviest weight per set
Weighted Pull Up 3-3-3, using heaviest weight per set
* Alternate sets

BTWB

5 RFT: Runs, Med Ball Cleans, Handstand Push-ups and Rows

5 rounds for time of:
Run 200m
12 Medicine Ball Cleans (20#/14#)
9 Handstand Push-ups
Row 200m

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED
  • Next week we will have a normal class schedule Tuesday 12/26 through Friday 12/29
  • Saturday 12/30 the gym is CLOSED
  • Monday 1/1 the gym is CLOSED

Teens Class:

  • Wednesday 12/27 no class
  • Saturday 12/30 the gym is CLOSED; no class
  • Class resumes Wed. 1/3 at 5pm

Results

Results cont

Squat Snatch 1-1-1-1 & AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Squat Snatch 1-1-1-1

Squat Snatch 1-1-1-1

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

BTWB

AMRAP 10 mins: Overhead Squats, Double Unders and AbMat Sit-ups

Complete as many rounds as possible in 10 mins of:
12 Overhead Squats (95#/65#)
24 Double Unders
12 AbMat Sit-ups

BTWB

Photo by @robcwilson

The Teens class knocked out their version of the 12 Days of Christmas WOD tonight! Theirs was similar to the main gym version with a slight shuffling of some movements and a couple swapped out. It was still tough and they all gave it a big thumbs up! 😉
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class (Class Full)
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Saturday 12/23 the gym is CLOSED

Results

Results cont

Jerk: 1RM & FT: Row and Hand Release Push-up Ladder

Jerk: 1RM

Find your Jerk 1 Rep Max.
* Split or Jerk from rack.

BTWB

FT: Row and Hand Release Push-up Ladder

For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here Thursday just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
  • Link to 12 WOD’s of Christmas
    • 0930 class (Class Full)
    • 1030 class
    • 1130 class
    • 1600 class (4pm) (almost full)
    • 1700 class (5pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

Results cont

Front Squat 5-5-5-5 & AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

BTWB

AMRAP 12 mins: Front Squats, Lateral Burpee Over Barbells and Sumo Deadlift High-pulls

Complete as many rounds as possible in 12 mins of:
10 Front Squats (95#/65#)
10 Lateral Burpee Over Barbells
10 Sumo Deadlift High-pulls (95#/65#)

BTWB
Photo by @robcwilson
The Patch logo T’s are on the way and will be here this week just in time for Christmas and the holidays! We will post when they are available to pick up.
HOLIDAY SCHEDULE:

  • This week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Friday 12/22 we will have limited class times (with sign-ups) with the annual SRCF “12 Days of Christmas” WOD. Sign up for a wave in the gym.  Wear some festive attire or an ugly holiday sweater!
    • 0930 class
    • 1030 class
    • 1130 class
    • 1600 class (4pm)
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Bjorgvin Gudmundsson and Annie Thorisdottir Win the 2017 Dubai Fitness Championship

Results

Results cont

Advanced RX: EMOM for 10 mins: Power Clean & 3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

Advanced RX Class:

EMOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Muscle Ups, Wall Balls, Handstand Push Ups and Power Cleans

3 rounds for time of:
6 Muscle Ups
30 Wall Balls (20#/14#)
12 Handstand Push Ups
15 Power Cleans (135#/95#)

BTWB
Photo by @robcwilson
HOLIDAY SCHEDULE:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

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:

  • Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
  • Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
  • Saturday 12/23 the gym is CLOSED
  • Monday 12/25 the gym is CLOSED

Teens Class:

  • Wednesday 12/20 we will have normal class schedule 5pm
  • Saturday 12/23 the gym is CLOSED

Results

SNORIDGE CROSSFIT