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WODs

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

28

29

  • Back Squat: 2RM Back Squat : 2 Rep Max
  • 7 RFT: Wall Balls and Pull-ups 7 RFT: Wall Balls and Pull-ups

30

  • Shoulder Press: 4-4-4 Shoulder Press : 4-4-4
  • AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees

May | 1

  • Squat Clean 1-1-1 Squat Clean 1-1-1
  • 4 RFT: Run and Air Squats 4 RFT: 400 m and Air Squats

2

  • Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
  • AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

3

  • Strict Pull-ups: 3x Max Rep Strict Pull-ups : 3x Max Rep
  • 3 RFT: Runs, Clean & Jerks and Toes-to-bars 3 RFT: 400 m, Clean & Jerks and Toes-to-bars

4

  • Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps 5 RFT: Run With Medicine Balls, Partner Alternating Wall Balls and Up And Over Box Jumps
  • Advanced RX: Close Grip Snatch 1-1-1-1-1 Close Grip Snatch 1-1-1-1-1
  • AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

5

6

  • Bench Press: 3RM Bench Press : 3 Rep Max
  • AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and 200 m

7

  • Back Squat: 1RM Back Squat : 1 Rep Max
  • AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders

8

  • Clean & Jerk: 1-1-1-1-1 Clean & Jerk : 1-1-1-1-1
  • 21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars 21-15-9: 400 m, Clean & Jerks and Lateral Burpee Over Bars

9

  • Lifting: Good Mornings and Ring Dips Lifting: Good Mornings and Ring Dips
  • Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

10

  • White White

11

  • Team WOD: Incredible Hulk Incredible Hulk
  • Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
  • AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats and 3 more

12

13

  • Hang Power Snatch: 1-1-1-1-1 Hang Power Snatch : 1-1-1-1-1
  • AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups AMRAP 15 mins: 200 m, Alternating Dumbbell Snatches and Bar Muscle-ups

14

  • Bench Press: 2RM Bench Press : 2 Rep Max
  • 10 RFT: Medicine Ball Cleans and Handstand Push Ups 10 RFT: Medicine Ball Cleans and Handstand Push Ups

15

  • Overhead Squat: 5-4-3-2-1 Overhead Squat : 5-4-3-2-1
  • Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

16

  • Strict Pull-ups: 3x Max Rep Strict Pull-ups : 3x Max Rep
  • AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

17

  • Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
  • 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

18

  • Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers 50-35-20: Row (Cal)s, Partner Wall Balls and Burpee Over Rowers
  • EMOM for 8 mins: Hang Squat Clean Every 1 min for 8 mins: Hang Squat Clean
  • Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

19

20

  • Bench Press: 1RM Bench Press : 1 Rep Max
  • AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

21

  • Front Squat: 7-7-7 Front Squat : 7-7-7
  • FT: Row then 5x Front Squats and Lateral Burpees FT: Rows; 5x Front Squats and Lateral Burpee (Over Barbell)s

22

  • Lifting: Deadlifts and Hollow Rocks Lifting: Deadlifts and Hollow Rocks
  • AMRAP 20 mins: Deadlifts, Box Jumps and Runs AMRAP 20 mins: Deadlifts, Box Jumps and 400 m

23

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28

29

30

31

Jun | 1