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WODs

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

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28

  • Murph Murph
  • 1/2 Murph 1/2 Murph
  • Team Murph Partner Murph

29

  • Push Press 3-3-3-3 Push Press 3-3-3-3
  • Row: 4 x 500m Repeats Row : 4x 500 m

30

  • Overhead Squat 3-3-3 Overhead Squat 3-3-3
  • 5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats 5 RFT: Burpee Box Jumps, Double Unders and Overhead Squats

31

  • Alt EMOM 12 mins: Deadlifts and Hollow Rocks Alt EMOM 12 mins: Deadlifts and Hollow Rocks
  • 3 RFT: Wall Balls and Rope Climbs 3 RFT: Wall Balls and Rope Climbs

Jun | 1

  • Front Squat 3-3-3 Front Squat 3-3-3
  • AMRAP 14 mins: Run, Thrusters and Ball Slams AMRAP 14 mins: 200 m, Thrusters and Ball Slams

2

  • Team WOD: FT: Double Unders, Power Snatches, and Lateral Burpee Over Barbell Chipper FT: Double Unders, Power Snatches, Lateral Burpee Over Barbells and 6 more
  • Advanced RX: Alt EMOM 12 mins: Double Unders and Snatches Alt EMOM 12 mins: Double Unders and Snatches
  • 2018 CrossFit Games Regional Event 4 2018 CrossFit Games Regional Event 4

3

4

  • Hang Squat Clean 3-3-3 Hang Squat Clean 3-3-3
  • FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups FT: Rows, Hang Squat Cleans and Chest-to-bar Pull-ups

5

  • Bench Press 10-8-6-4-2 Bench Press 10-8-6-4-2
  • AMRAP 21 mins: Run, Dumbbell Thrusters, Toes-to-bars and Box Jumps AMRAP 21 mins: 400 m, Dumbbell Thrusters, Toes-to-bars and Box Jumps

6

  • Alt EMOM 14 mins: Power Snatch (Touch & Go) and Weighted Pull-ups Alt EMOM 14 mins: Power Snatch (Touch & Go)s and Weighted Pull-ups
  • Option 1: AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats AMRAP 12 mins: Bar Muscle-ups, Handstand Push-ups, and Air Squats
  • Option 2: AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats AMRAP 12 mins: Strict Pull-ups, Dumbbell Push Press and Air Squats

7

  • Front Squat 2-2-2 Front Squat 2-2-2
  • FT: Rows, Double Unders and Run FT: Rows, Double Unders and 1 mi

8

  • Clean & Jerk (Touch & Go): 2RM Clean & Jerk (Touch & Go) : 2 Rep Max
  • Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, and Sumo Deadlift High-pulls Chipper: AbMat Sit-ups, Wall Balls, Kettlebell Swings, 3 and more

9

  • Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
  • Advanced RX: Deadlift 5-4-3-2-1 Deadlift 5-4-3-2-1
  • Johnson Johnson

10

11

  • Squat Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1
  • FT: Run, Push-ups and Snatches FT: 1000 m, Push-ups and Snatches

12

  • Push Jerk 3-3-3 Push Jerk 3-3-3
  • 4 RFT: Run, Deadlifts, Hang Power Cleans and Push Jerks 4 RFT: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

13

  • Thruster: 4 RM Thruster : 4 Rep Max
  • Hope Hope

14

  • Back Squat: 1RM Back Squat : 1 Rep Max
  • AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs AMRAP 12 mins: Double Unders, Wall Balls and Rope Climbs

15

  • Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups Alt EMOM 10 mins: Deadlifts and AbMat Sit-ups
  • Christine Christine

16

  • Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints Team WOD: AMRAP 25 mins: Double Unders, Pull-ups, Push-ups and Sprints
  • Advanced RX: Snatch Balance + Overhead Squat 1-1-1-1-1 Snatch Balance + Overhead Squat 1-1-1-1-1
  • Chipper: Run, Pull, Push and Squat Ladder Chipper: 400 m, Pull-ups, Push-ups and 9 more

17

18

  • Bench Press 5-5-3-3 Bench Press 5-5-3-3
  • FT: Rows; 5x Power Cleans and Ring Dips FT: Rows; 5x Power Cleans and Ring Dips

19

  • Front Squat: 1RM Front Squat : 1 Rep Max
  • 3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges 3 RFT: 400 m, Kettlebell Swings and Overhead Walking Lunges

20

  • Deadlift 3-3-3 Deadlift 3-3-3
  • Barraza Barraza

21

  • Handstand Push Up or HS Walk Practice Kipping Handstand Push Up Practices : 6x3
  • Handstand Walk Practice FT: Handstand Walk Practices
  • 5 RFT: Double Unders, Push Press and Toes-to-bars 5 RFT: Double Unders, Push Press and Toes-to-bars

22

  • Hang Squat Snatch 1-1-1-1-1 Hang Squat Snatch 1-1-1-1-1
  • Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells Alt EMOM 15 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

23

  • Team WOD: Team Kelly Team Kelly
  • Advanced RX: EMOM for 10 mins: Squat Clean Every 1 min for 10 mins: Squat Clean
  • Chipper: Run, Sit-ups, Wall Balls, Box Jump Overs and Squat Cleans Chipper: 800 m, AbMat Sit-ups, Wall Balls and 2 more

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