Category: WOD

Squat Cleans, Front Squats & EMOM: Rope Climbs and Ascending Front Squats

Squat Cleans, Front Squats

Squat Clean + 1 Front Squat
1-1-1-1-1

Use this complex to warm up for a heavy front squat.

BTWB

EMOM: Rope Climbs and Ascending Front Squats

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score.
Clean from floor. (185/135) scale to 1 Rope climb every 2 min. To have time to squat.

BTWB

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs

Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.

BTWB

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

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Adam_Thruster

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.

Jill_Ring Push-up Steph_Ring Push-up

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.  
 

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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Team Series 2RM Bench

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.  
 

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

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

or

As Many Rounds As Possible In 18 Minutes of:

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

Results

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Deadlift_Shay - Version 2

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]

Deadlift 5-5-5 & Barraza

Deadlift 5-5-5

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

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

SNORIDGE CROSSFIT