WOD – Page 490 – SNORIDGE CROSSFIT

Over and Down

Advanced RX Class:

Strength WOD:

5-5-5
Overhead Squat

Conditioning WOD:

Complete AMRAP (As Many Rounds As Possible) for 20 Minutes of:

5 Chest-to-Bar Pull-ups
10 Ring Dips
15 Overhead Squats (95#/65#)

Results

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Yesterday we hosted the Diane Fu Barbell Seminar and had a strong turnout from SRCF:

Yes I posted this recently. Watch if you haven’t already. “Show me the armpits” with Coach Burgener – [video]

Iceland Annie’s fight back to the top of the CrossFit Games: www.SI.com

3 Reasons To Cool Down After Your WOD boxlifemagazine.com

Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max

BTWB

AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.

BTWB

Power Hour

Main Class:

As a Team of 2 complete for time:

1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Run w/ Med Ball (20#/14#)

* One box, one bar, one KB, one medball

** Alternate work, break up reps however you want as a team. Run as a team, share med ball

Advanced RX Class:

Strength WOD:

3-3-2-2-1-1-1
Power Clean

Conditioning WOD:

6 Rounds for Time of:

5 Power Clean (185#/125#)
200m Run

Results

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Sunday we are hosting the Diane Fu Barbell Olympic Weightlifting Seminar all day. Several from SRCF (Coaches included) will be completing this seminar and I’m excited to see the improvement of technique, movement, coaching and error correction skills that they will all pass on.

Have any extra clothes you are looking to donate? The Clothes for Cause drive for Ashley and Lillie’s soccer team is going through 10/2. If you have clothes you need to donate, please bring them to the box. You have one more week. Go!

Keeping the chest high in the squat with Austin Begiebing – [video]

"Fight Gone Bad" Style

Strength WOD:

2-2-2-2-2
Push Press

Skills WOD:

Max Effort Strict Pull-ups
* 1 Attempt

Conditioning:

“Fight Gone Bad” Format

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Shoulder-to-Overhead (95#/65#)
Double-Under
Air Squat
* Rest 1 minute between rounds

Results

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Power Clean 3-3-2-2-1-1-1 & 6 RFT: Power Cleans and 200 m

Power Clean 3-3-2-2-1-1-1

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

BTWB

6 RFT: Power Cleans and 200 m

6 rounds for time of:
5 Power Cleans, 185/125 lbs
Run, 200 m

BTWB

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24"/20")
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)

* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.

Post total time.

BTWB

Strict Pull-ups : Max Set & "FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats

Strict Pull-ups : Max Set

A single set of Strict Pull-ups for max reps.
Pre WOD. One max effort set. Work in during Push Press

BTWB

"FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats

3 rounds, 1 min per station, of:
Shoulder-to-Overhead, 95/65 lbs
Double Under
Air Squat
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.

BTWB

Snatch Pulls

Strength WOD:

3-3-3-3-3
Snatch Pull

Conditioning:

5 Rounds for time of:

10 Deadlifts (225#/155#)
10 Lateral Burpees (Over Bar)

Results

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Quote of the day: “Hooray for 100! Cheers to my x-fit family for support. And yes, Barbara Paco I’m eating my words for a year ago! This is MUCH more fun than running 26 miles! On to the next 100.” ~ Will P.

Congrats to Will for hitting his 100th WOD! Now I really need to order the shirts…

Get ready for another Frankenchipper and annual Halloween party for the gym! This year the annual adults only Halloween costume party will be on Saturday 10/25 at our place. That morning for class will also be our Frankenchipper WOD where you must have a costume to workout in. No exceptions! Get to work on your costumes, this is always one of our most freakishly fun times of the year.

What Is the National Pro Grid League? (NPGL) www.mensjournal.com

Snatch Pull 3-3-3-3-3 & 5 RFT: Deadlifts and Lateral Burpee (Over Barbell)s

Snatch Pull 3-3-3-3-3

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

BTWB

5 RFT: Deadlifts and Lateral Burpee (Over Barbell)s

5 rounds for time of:
10 Deadlifts, 225/155 lbs
10 Lateral Burpee (Over Barbell)s

BTWB

Squat and Swing

Strength WOD:

5-5-3-3-1-1-1
Front Squat

Conditioning WOD:

5 Rounds for time:

7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)

Results

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Plenty of PR’s today!

Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.

The Optimal Shoulder – CrossFit Journal [article]