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WODs

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  • SnoRidge CrossFit WODs
  • SRCF Advanced RX Class
  • SRCF OnRamp
Mon Tue Wed Thu Fri Sat Sun

29

  • Deadlift : 3-3-3-3-3 Deadlift : 3-3-3-3-3
  • 6 RFT: Deadlifts, AbMat Sit-ups and Air Squats 6 RFT: Deadlifts, AbMat Sit-ups and Air Squats

30

  • Squat Snatch 1-1-1-1-1 Squat Snatch : 1-1-1-1-1
  • FT: Squat Snatches and Push-ups FT: Squat Snatches and Push-ups

31

  • Push Press 3-3-3 Push Press 3-3-3
  • Row 2K Row 2 km TT

Nov | 1

  • Front Squat 5-5-5-5 Front Squat 5-5-5-5
  • Bionic 5 RFT: Sumo Deadlift High Pulls, Burpees, Front Squats and 2 more

2

  • Hang Power Clean 3-3-3 Hang Power Clean 3-3-3
  • 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups 3x AMRAP 3 mins: Power Cleans, Handstand Push-ups, and Pull-ups

3

  • Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters FT: Double Unders, AbMat Sit-ups, Squat Clean Thrusters and 12 more
  • Adv RX: Squat Clean Thruster 1-1-1-1-1 Squat Clean Thruster 1-1-1-1-1
  • FT: Squat Clean Thrusters, Toes-to-bars and Double Unders FT: Squat Clean Thrusters, Toes-to-bars and Double Unders

4

5

  • Front Squat 4-4-4-4
  • 3 RFT: Rows, Wall Balls and Toes To Bar 3 RFT: Rows, Wall Balls and Toes To Bars

6

  • Bench Press : 1-1-1-1-1 Bench Press : 1-1-1-1-1
  • 7 RFT: Sumo Deadlift High Pulls and Ring Dips 7 RFT: Sumo Deadlift High Pulls and Ring Dips

7

  • Deadlift 2-2-2-2 Deadlift : 2-2-2-2
  • Rankel Rankel

8

  • Gymnastics Practice Thursday night Gymnastics
  • FT: Air Squats and Rope Climbs FT: Air Squats and Rope Climbs
  • Chipper: Run, Push Press, Box Jumps, Power Snatch, Pull-ups, and Burpees Chipper: 800 m, Push Press, Box Jumps and 3 more

9

  • Hang Power Snatch: 3-3-3 Hang Power Snatch : 3-3-3
  • E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells Every 2 mins for 18 mins: Rows, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

10

  • Team WOD: 10 RFT: Partner Runs, Pull-ups, Front Squats and Push Press 10 RFT: Partner Runs, Pull-ups, Front Squats and Push Press
  • Advanced RX: Bulger Bulger

11

12

  • Wittman Wittman

13

  • Overhead Squat 3-3-3-3 Overhead Squat 3-3-3-3
  • 3 RFT: Runs, Push-ups and Overhead Squats 3 RFT: 400 m, Push-up (hand release)s and Overhead Squats

14

  • Front Squat: 3-3-3-3 Front Squat : 3-3-3-3
  • 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

15

  • Lifting: Deadlifts and Weighted Pull-ups Lifting: Deadlifts and Weighted Pull-ups
  • AMRAP 10 mins: Run, Deadlifts and Strict Pull-ups AMRAP 10 mins: 200 m, Deadlifts and Strict Pull-ups

16

  • 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1
  • 5 RFT: Wall Balls and Hang Power Cleans 5 RFT: Wall Balls and Hang Power Cleans

17

  • Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups Chipper: Partner Runs, Back Squats, Lateral Burpee Over Barbells, 8 and more
  • Advanced RX: Bench Press 10-8-6-4 Bench Press 10-8-6-4
  • 4 RFT: Runs, Back Squats, Bench Press and Legless Rope Climbs 4 RFT: 400 m, Back Squats, Bench Press and Legless Rope Climbs

18

19

  • Shoulder Press : 8-8-8 Shoulder Press : 8-8-8
  • 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and Runs 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Box Jump Overs and 200 m

20

  • Front Squat : 2-2-2-2 Front Squat : 2-2-2-2
  • 3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups 3 RFT: Ball Slams, Front Squats and Chest-to-bar Pull-ups

21

  • Squat Snatch 1-1-1 Squat Snatch 1-1-1
  • AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars AMRAP 15 mins: Row Calories, Power Snatches and Toes-to-bars

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30

Dec | 1

2