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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

30

31

Jan | 1

2

  • Thruster 2-2-2-2-2 Thruster 2-2-2-2-2
  • 10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees 10-9-8-7-6-5-4-3-2-1: Dumbbell Thrusters, Toes-to-bars and Burpees

3

  • EMOM for 7 mins: 1 Hang Power Snatch + 1 Hang Squat Snatch Every 1 min for 7 mins: Hang Power Snatches and Hang Squat Snatches
  • AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps AMRAP 12 mins: Pull-ups, Power Snatches and Box Jumps

4

  • Muscle Up Skill Practice Muscle Up Progressions
  • Muscle Up Practice: Max Set Muscle Up Skill Practices : Max Set
  • AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row AMRAP 25 mins: Push-ups, AbMat Sit-ups and Row Calories

5

  • Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings AMRAP 20 mins: Partner Runs, Front Squats, Partner Runs and 4 more
  • Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings Team WOD: Partner Runs, Front Squats, Chest-to-bar Pull-ups, Kettlebell Swings
  • Advanced RX: Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press Lifting: Good Mornings and Behind-the-Neck Snatch Grip Press
  • 5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups 5 RFT: Dumbbell Snatches, Bench Press and Bar Muscle-ups
  • Checkout: AMRAP 5 mins: Run and Kettlebell Swings AMRAP 5 mins: 100 m and Kettlebell Swings

6

7

  • Deadlift: 3-3-3-3-3 Deadlift : 3-3-3-3-3
  • Hollow Rocks: 15-15-15-15-15 Hollow Rocks : 5x15
  • 5 RFT: Deadlifts and Lateral Burpees 5 RFT: Deadlifts and Lateral Burpee (Over Barbell)s

8

  • Back Squat: 5 Rep Max Back Squat : 5 Rep Max
  • AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders AMRAP 12 mins: Sumo Deadlift High-pulls, Back Squats and Double Unders

9

  • Squat Snatch 1-1-1-1 Squat Snatch 1-1-1-1
  • E2MOM for 12 mins: Wall Balls and Squat Snatches Every 2 mins for 12 mins: Wall Balls and Squat Snatches

10

  • Nate Nate

11

  • Clean & Jerk : 1-1-1-1 Clean & Jerk : 1-1-1-1
  • 6 RFT: Runs, Clean & Jerks and AbMat Sit-ups 6 RFT: 200 m, Clean & Jerks and AbMat Sit-ups

12

  • Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alternating Dumbbell Snatches AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpee Over Bars and Alternating Single Arm Dumbbell Snatches
  • Advanced RX: Snatch Balance: 2-2-1-1-1 Snatch Balance : 2-2-1-1-1
  • FT: Alternating Dumbbell Snatches, Lateral Burpees, Power Cleans FT: Alternating Dumbbell Snatches, Lateral Burpee Over Bars, Power Cleans and 6 more

13

14

  • Bench Press: 10-8-6-4-2 Bench Press : 10-8-6-4-2
  • FGB Style: Row Calories, Box Jumps and Hand Release Push-ups "FGB Style" - Row Calories, Box Jumps and Hand Release Push-ups

15

  • Back Squat: 3 Rep Max Back Squat : 3 Rep Max
  • FT: Rope Climbs, Run, Back Squats FT: Rope Climbs, 400 m, Back Squats, and 6 more

16

  • Push Press 5-5-5-5 Push Press 5-5-5-5
  • AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press

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30

31

Feb | 1

2