WOD – Page 513 – SNORIDGE CROSSFIT

What's a Thruster?

Skills WOD:

3-3-3-3-3
Weighted Pull-ups

Conditioning WOD:

5 Rounds for time:

6 Thrusters (135#/95#)
12 Ring Push-ups
200m Run
Rest 1 Minute

Results

The Ring Push-up should look the same as the Parallete Push-up which should be the same as the standard Push-up. Hands below shoulders, elbows back and at your sides, core tight in a solid plank position, thighs do NOT touch the ground and head stays neutral and does not sag. Push-ups should not: sag, have flared elbows out (this internally rotates the shoulders), and hips/thighs should stay above the ground unless they are assisted or hand-release push-ups.

Handstand walk progression with Austin Malleolo – [video]

Player Profile: Annie Thorisdottir Leads her Team NPGL

October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.

Tuesday 9/30 at 7pm
Thursday 10/2 at 7pm
Saturday 10/4 at 8:30am
Tuesday 10/7 at 7pm
Thursday 10/9 at 7pm
Saturday 10/11 at 8:30am

Paying for On Ramp reserves your spot in the class.

Info on OnRamp

Go here to pay and sign-up for OnRamp

5 RFT: Thrusters, Push Up (Rings)s and 200 m

5 rounds for time of:
6 Thrusters, 135 lbs
12 Push Up (Rings)s
Run, 200 m
Rest 1 min

BTWB

Team Series Returns

Strength WOD:

1-1-1-1-1
1 High Hang Snatch + 1 Hang Snatch

* Squat

Conditioning:

As Many Rounds As Possible In 7 Minutes of:

10 Toes-to-Bar
20 Ball Slams (30#/20#)
30 Air Squats

Results

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Several teams turned out for the 2nd week of team events that were announced today. The 2RM Bench Press was one of four WOD’s, which is a rare movement to see programmed, especially for a CrossFit competition. Lots of fun by the teams tonight.

Week 2 CrossFit Team Series events announced

October OnRamp dates have been set. Sign-up now before all the spots fill up! There are only a few remaining.

Tuesday 9/30 at 7pm
Thursday 10/2 at 7pm
Saturday 10/4 at 8:30am
Tuesday 10/7 at 7pm
Thursday 10/9 at 7pm
Saturday 10/11 at 8:30am

Paying for On Ramp reserves your spot in the class.

Info on OnRamp

Go here to pay and sign-up for OnRamp

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1 & AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

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

BTWB

AMRAP 7 mins: Toes To Bars, Ball Slams and Air Squats

Complete as many rounds as possible in 7 mins of:
10 Toes To Bars
20 Ball Slams, 9 kg
30 Air Squats
(30/20# slam ball)

BTWB

"Barraza"

Strength WOD:

5-5-5
Deadlift

* Not a 5RM, warm up to 3 heavy sets of 5 for the conditioning WOD

Conditioning:

“Barraza“

As Many Rounds As Possible In 18 Minutes of:

200m Run
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups

As Many Rounds As Possible In 18 Minutes of:

200m Run
9 Deadlifts (225#/155#)
6 Burpee Pull-ups

Results

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U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~ www.crossfit.com

Injury and Opportunity – CrossFit Journal [article]

Split or Push

Strength WOD:

1-1-1-1-1
Split Jerk or Push Jerk

Conditioning:

3 Rounds for Time:

15 Handstand Push-ups
30 Box Jumps (24″/20″)
400m Run

Results

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Congrats to Mike on his 100th WOD last night!

Deadlift 5-5-5 & Barraza

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
NOT a 5RM, warm up to 3 heavy sets of 5 for the Hero WOD, but do not attempt a max prior to this WOD.

BTWB

Barraza

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups
Sub banded Burpee bar muscle ups or choose other AMRAP.

BTWB

Split Jerk 1-1-1-1-1 & 3 RFT: Handstand Push-ups, Box Jumps and 400 m

Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
New athletes should push jerk.

BTWB

3 RFT: Handstand Push-ups, Box Jumps and 400 m

3 rounds for time of:
15 Handstand Push-ups
30 Box Jumps, 24/20 in
Run, 400 m
Sub is box pike HSPU, strict DB or KB Press.

BTWB

Get Back to the Bar

Strength WOD:

5-5-5-5-5
Back Squat

Conditioning WOD:

7 Rounds for Time of:

10 Wall Balls (20#/14#)
10 Pull-ups

Results

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Strong numbers all over the board today! From sets of 8 to sets of 5 the back squats are improving.

This week the next round of the CrossFit Team Series competition will kick off on 9/18. Teams need to stay tuned to WOD announcements and start coordinating with their teammates for when to do the workouts.

Head movement for the jerk with Chad Vaughn – [video]