WOD – Page 437 – SNORIDGE CROSSFIT

FT: Runs, Back Squats, and Thrusters & 2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

FT: Runs, Back Squats, and Thrusters

For time:
Run 400m
24 Back Squats (135#/95#)
Run 400m
18 Thrusters (135#/95#)
Run 400m
12 Back Squats
Run 400m
6 Thrusters
Run 400m

BTWB

Checkout WOD:

2 RFT: Strict Handstand Push-ups, Strict Toes To Bars, and V-ups

2 rounds for time of:
6 Strict Handstand Push-ups
10 Strict Toes To Bars
12 V-ups

BTWB

Photo by @robcwilson

Tomorrow is the Halloween Party and NOT the “Frankenchipper WOD”. That is next Saturday on what is traditionally known as “Halloween”. This message is for someone not to be named (that rhymes with “tank”) who was going to wear a costume tomorrow. Why in the world I didn’t let him is beyond me.

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Start planning ahead for the SRCF Halloween Costume Party on Saturday Oct. 24th at 7:30pm. You will need a costume and a dish to bring. The party will be at our house. Evite is posted to the Facebook group so please click on it and RSVP.

Saturday 10/31 SRCF “Frankenchipper” WOD:

On Saturday Oct. 31st we will have our annual “Frankenchipper” costume WOD. Recycle your costume or borrow something from the kids, either way if you don’t wear one you will get a devilish penalty.

Results

Results cont

FT: 400 m, Back Squats, 400 m and 6 more

For time:
Run, 400 m
24 Back Squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m

BTWB

Bench Press 5-5-5-5 & AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Ups and Kettlebell Swings

Bench Press 5-5-5-5

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

BTWB

AMRAP 15 mins: Hang Power Cleans, Strict Pull-ups, Push Up (Deficit) and Kettlebell Swings

Complete as many rounds as possible in 15 mins of:
3 Hang Power Cleans (185#/135#)
5 Strict Pull-ups
7 Push Up – Deficit (45#/25# bumper plates)
9 Kettlebell Swings (70#/53#)

BTWB

Photos by @robcwilson

2015 CrossFit Team Series Prize Winners

Results

Results cont

Bench Press 5-5-5-5

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

BTWB

Lifting: Squat Snatches and Overhead Squats & 3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups

Lifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

3 RFT: Overhead Squats, Double Unders and Bar Muscle Ups

3 rounds for time of:
10 Overhead Squats (135#/95#)
50 Double Unders
5 Bar Muscle Ups

BTWB

Photo by @robcwilson

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Saturday 10/31 SRCF “Frankenchipper” WOD:

“Dissecting the Squat” – CrossFit Journal [article]

Results

Results cont

Lifting: Squat Snatches and Overhead Squats

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

BTWB

Front Squat 8-6-4-2-1 & Chipper: Push Press & Run

Front Squat 8-6-4-2-1

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

BTWB

Chipper: Push Press & Run

For time:
30 Push Press (115#/75#)
Run 800m
20 Push Press
Run 600m
10 Push Press
Run 400m

BTWB

Shay showing what we all feel when we miss a lift.

Photo by @robcwilson

Results

Results cont

EMOM for 8 mins: Deadlift & FGB Style – Row, Medicine Ball Cleans, Box Jumps and Knees To Elbows

Every 1 min for 8 mins: Deadlift

3 Deadlifts, pick load

Every 1 min for 8 mins.

BTWB

“Fight Gone Bad Style” – Row (calories), Medicine Ball Cleans, Box Jumps and Knees To Elbows

3 rounds, 1 min per station, of:
Row (calories)
Medicine Ball Clean (20#/14#)
Box Jump (24″/20″)
Knees To Elbow
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Total reps each round.

BTWB

Phto by @robcwilson

Looks like we will need to do Fight Gone Bad soon!

Results

Results cont

Advanced RX: Lifting: Clean plus Front Squat & 10 RFT: Front Squats and Handstand Push-up (Parallettes)

Advanced RX Class:

Lifting: Clean plus Front Squat

Clean (Full) 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
* Complex of 1 full squat Clean + 1 FS

BTWB

10 RFT: Front Squats and Handstand Push-up (parallettes)

10 rounds for time of:
5 Front Squats (205#/145#)
5 Handstand Push-up (parallettes)
* Clean from ground

BTWB

Photo by @robcwilson

Next Up:

The CrossFit LiftOff is coming in Nov. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the events between 11/5 and 11/7. There will be age and weight classes and prizes in those categories from Rogue Fitness.

CrossFit Liftoff Update: October 13, 2015

Registration for the 2015 CrossFit Liftoff is Now Open!

Upgrade for Team USA in the CrossFit Invitational.

Margaux Alvarez Joins the USA Team

Results

Team WOD: Thrusters, Burpees EMOM

2 person team must complete 100 Thrusters (135#/95#) for time:

1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.
Post total time and total reps/load for thrusters.

BTWB

Will P., Peter S., and Mike M. all started OnRamp together and recently all hit their 250th WOD! Along with Joe W. and Curtis L. (who are still going at it) they have all made huge fitness gains.

Photo by @robcwilson

Events:

Saturday 10/24 SRCF Halloween Costume Party:

Saturday 10/31 SRCF “Frankenchipper” WOD:

Team Series Update: Final Results

Results