WODs

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

30

31

  • Weighted Pull-up 3-3-3-3-3 Weighted Pull-up : 3-3-3-3-3
  • AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups

Sep | 1

  • Shoulder Press 2-2-2-2-2 Shoulder Press : 2-2-2-2-2
  • Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups Chipper: 800 m, Toes-to-bars, Handstand Push-ups, 6 and more

2

  • Overhead Squat 3-3-3 Overhead Squat : 3-3-3
  • Nancy Nancy

3

  • 7 RFT: Run, Deadlifts, Double Unders and Hang Power Cleans 7 RFT: 100 m, Deadlifts, Double Unders and Hang Power Cleans
  • Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups Checkout WOD: Hollow Rocks, Good Mornings and Hand Release Push-ups

4

  • E2MOM for 16 mins: Clean & Jerk Every 2 mins for 16 mins: Clean & Jerk
  • FT: Rows, Clean & Jerks and Air Squats FT: Rows, Clean & Jerks and Air Squats

5

  • Opt. 1: 5 RFT: Deadlifts and Wall Balls 5 RFT: Deadlifts and Wall Balls
  • Opt. 2: 21-15-9: Deadlifts and Thrusters 21-15-9: Deadlifts and Thrusters

6

7

  • Viola Viola

8

  • Front Squat 2-2-2 Front Squat : 2-2-2
  • 21-18-15-12-9-6-3: Medicine Ball Cleans and Push-ups 21-18-15-12-9-6-3: Medicine Ball Cleans and Push-up (hand release)s

9

  • Sumo Deadlift 3-3-3-3-3 Sumo Deadlift : 3-3-3-3-3
  • AMRAP 16 mins: Sumo Deadlifts and Toes-to-bars

10

  • Jerk 1-1-1-1-1 Jerk : 1-1-1-1-1
  • AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks

11

  • EMOM for 10 mins: Muscle-up Every 1 min for 10 mins: Muscle-up
  • 5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows 5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows

12

  • AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and 200 m AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and 100 m
  • Team WOD: 12th Man AMRAP 20 mins w/ Buy-in: 1200 m, Wall Balls, Box Jumps and Deadlifts

13

14

  • E2MOM for 12 mins: Hang Power Clean & Jerk Every 2 mins for 12 mins: Hang Power Clean & Jerk
  • 4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups 4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups

15

  • AMRAP 20 mins: Squat Snatches, Ring Dips and Knees To Elbows AMRAP 20 mins: Squat Snatches, Ring Dips and Knees To Elbows

16

  • Back Squat 3-3-3 Back Squat : 3-3-3
  • 3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups 3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups

17

  • Shoulder Press 1RM Shoulder Press : 1 Rep Max
  • AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows

18

  • Touch And Go Deadlift 4-4-4 Touch And Go Deadlift 4-4-4
  • 5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams 5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams

19

  • FT: Double Unders, AbMat Sit-ups and Cleans
  • Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans FT: Double Unders, AbMat Sit-ups and Cleans

20

21

  • FQ: Muscle-up Skill Practice FQ: Muscle-up Skill Practice
  • Chipper: Wall Balls, Row, Dumbbell Snatches, Box Jump Overs, and BMU Chipper: Wall Balls, Row Calories, Dumbbell Snatches and 2 more

22

  • Push Press 1RM Push Press : 1 Rep Max
  • 5 RFT: Run, Handstand Push-ups and Toes-to-bars 5 RFT: 400 m, Handstand Push-ups and Toes-to-bars

23

  • Overhead Squat 2-2-2 Overhead Squat 2-2-2
  • AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls

24

  • Sumo Deadlift 2-2-2-2-2 Sumo Deadlift : 2-2-2-2-2
  • AMRAP 15 mins: Deadlifts, Double Unders and Push-up (hand release)s

25

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28

29

30

Oct | 1

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