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Creepy Combination for time of: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run 15 Overhead Squats (45#/35#) 30 Wallballs (20#/14) 2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round) 50 Push Press (45#/35#) 50 Walking Lunges Results View this photo View this photo View this photo Costumes Assemble! Goofy: The Frankenchipper is a combination … Continue reading “"Frankenchipper"”
Creepy Combination of: 400m Run 21 Kettlebell Swings (53#/35#) 12 Pull-ups 400m Run 15 Overhead Squats (45#/33#) 30 Wallballs (20#/14) 2 Rounds of Cindy: (5 pull-ups, 10 Push-ups, 15 Squats per Round) 50 Push Press (45#/33#) 50 Walking Lunges Results View this photo Vote for the best overall costume by posting to comments. Winner gets a prize! My apologies … Continue reading “"Frankenchipper"”
For Time: 400m Run21 Kettlebell Swings (53#/35#)12 Pull-ups 400m Run 15 Overhead Squats (45#/33#) 30 Wall Balls (20#/14#) (Then 2 Rounds of Cindy)5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats50 Push Press (45#/33#) 50 Walking Lunges Results View this photo Monster Mash-up of the following benchmark WOD’s: Helen, Nancy, Karen, Cindy, Filthy Fifty! Good times and a really great turnout today! Thanks … Continue reading “"Frankenchipper"”
Overhead Squat 6-5-4 Overhead Squat 6-5-4 Use the heaviest weight you can for each set. Rest as needed between sets. BTWB 1-2-3-4-5-6-7-8-9-10: Bar Muscle-ups, HSPU, and OH Squats 1-2-3-4-5-6-7-8-9-10 reps, for time of: Bar Muscle-up Handstand Push-up Overhead Squat (115/75) BTWB Photo by @snoridgecrossfit Events: 10/28 Saturday class: Frankenchipper 2.0 Saturday at 9:00am is the annual … Continue reading “Overhead Squat 6-5-4 & 1-2-3-4-5-6-7-8-9-10: Bar Muscle-ups, HSPU, and OH Squats”
Box Squat 5-5-5-5 Box Squat 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. BTWB AMRAP 12 mins: Power Cleans, Back Squats and Sit-ups Complete as many rounds as possible in 12 mins of: 5 Power Cleans (135/95) 10 Back Squats (135/95) 15 AbMat Sit-ups BTWB Photo by @snoridgecrossfit … Continue reading “Box Squat 5-5-5-5 & AMRAP 12 mins: Power Cleans, Back Squats and Sit-ups”
Deadlift 8RM Record your best Deadlift 8 rep max lift. Only include the heaviest 8 rep, do not include sets prior to it. BTWB Sham 7 rounds for time of: 11 Deadlifts, 1x bodyweight Run 100m BTWB Photo by @snoridgecrossfit Events: 10/28 Saturday class: Frankenchipper 2.0 Saturday at 9:00am is the annual Frankenchipper WOD (Team and … Continue reading “Deadlift 8RM & Sham”
Lifting: Bench Press and Bent Over Barbell Rows Bench Press 4-4-4, using heaviest weight per set Bent Over Barbell Row 4-4-4, using heaviest weight per set BTWB Opt. 1: Jackie For time: Row 1000m 50 Thrusters (45/35) 30 Pull-ups BTWB Opt. 2: Jacked Jackie For time: Row 1000m 60 Thrusters (65/45) 30 Pull Up (Chest … Continue reading “Lifting: Bench Press and Bent Over Barbell Rows & Opt. 1: Jackie & Opt. 2: Jacked Jackie”
Squat Snatch 1-1-1 Squat Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. BTWB E3MOM for 21 mins: Rows and Snatches Every 3 mins for 21 mins do: Row (250m/200m) 3 Squat Snatches (Pick load) BTWB Photo by @snoridgecrossfit Seattle among U.S. cities with biggest drops in gym … Continue reading “Squat Snatch 1-1-1 & E3MOM for 21 mins: Rows and Snatches”
Push Press : 3-3-3-3 Push Press 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. BTWB 4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups 4 rounds for time of: 5 Muscle-ups 25 Wall Balls (20#/14#) 10 Handstand Push-ups * Sub 10 kipping Pull-ups or 10 Ring Rows each round … Continue reading “Push Press : 3-3-3-3 & 4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups”
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 FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans 3 rounds, 1 min per station, for max reps of: Row Calorie Alternating Dumbbell Snatch (50#/35#) Double Under Medicine Ball Clean (20#/14#) … Continue reading “Front Squat 5-5-5-5 & FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans”