WODs

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

27

28

  • Front Squat: 2-2-2-2 Front Squat : 2-2-2-2
  • Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, SDHP, Lateral Burpees Chipper: AbMat Sit-ups, Wall Balls, Kettlebell Swings, 3 and more

29

  • Bench Press 2-2-2-2 Bench Press 2-2-2-2
  • 5 RFT: Run, Pull-ups and Handstand Push-ups 5 RFT: 200 m, Pull-ups and Handstand Push-ups

30

  • E2MOM for 10 mins: Deadlift Every 2 mins for 10 mins: Deadlift
  • FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows

31

  • Power Snatch 1-1-1-1-1 Power Snatch : 1-1-1-1-1
  • AMRAP 9 mins: Toes-to-bars, Kettlebell Swings and Double Unders AMRAP 9 mins: Toes-to-bars, Kettlebell Swings and Double Unders

Nov | 1

  • CrossFit Games Open 20.4 CrossFit Games Open 20.4 - Rx'd
  • CrossFit Games Open 20.4 - Scaled

2

  • Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups
  • Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch Every 1 min for 10 mins: Dumbbell Squat Snatch
  • AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls

3

4

  • Bench Press 1-1-1-1 Bench Press 1-1-1-1
  • AMReps 8 mins: Rows and Burpee Pull-ups AMReps 8 mins: Rows and Burpee Pull-ups

5

  • Back Squat: 2-2-2-2 Back Squat : 2-2-2-2
  • AMRAP 15 mins: Run, Back Squats and Box Jumps AMRAP 15 mins: 200 m, Back Squats and Box Jumps

6

  • Hang Squat Snatch 2-2-2-2 Hang Squat Snatch 2-2-2-2
  • 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders 7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

7

  • Push Jerk 3-3-3 Push Jerk : 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

8

  • CrossFit Games Open 20.5 CrossFit Games Open 20.5 - Rx'd
  • CrossFit Games Open 20.5 - Scaled

9

  • Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges AMRAP 20 mins: Burpees, Row (calories)s, AbMat Sit-ups and 2 more
  • Chipper: Single DB Hang Clean & Jerks, Push-ups, Alternating DB Squat Snatch, HSPU, DB OH Squats and Strict HSPU Chipper: Single Dumbbell Hang Clean & Jerks, Push-ups, Alternating Dumbbell Squat Snatches and 3 more

10

11

  • Jack Jack

12

  • Front Squat: 1RM Front Squat : 1 Rep Max
  • 30-20-10: Dumbbell Thrusters and Toes-to-bars 30-20-10: Dumbbell Thrusters and Toes-to-bars

13

  • Deadlift 3-3-3 Deadlift : 3-3-3
  • Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

14

  • Overhead Squat: 3-3-3 Overhead Squat : 3-3-3
  • Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups 3 RFT: 400 m, Overhead Squats and Bar Muscle-ups
  • Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups 3 RFT: 200 m, Overhead Squats and Pull-ups

15

  • Hang Power Clean 3-2-2-1-1-1 Hang Power Clean 3-2-2-1-1-1
  • 15-12-9-6-3: Hang Power Cleans and Lateral Burpees 15-12-9-6-3: Hang Power Cleans and Lateral Burpee (Over Barbell)s

16

  • Team WOD: 3 RFT: Partner Wall Balls, Shoulder-to-overhead and Squat Cleans 3 RFT: Partner Alternating Wall Balls, Shoulder-to-overheads and Squat Cleans
  • Pt. 1: Death By Snatch "Death By" - Snatch : 45/35 lbs + 10 lbs / 1 min
  • Pt. 2: Death By Clean "Death By" - Clean : pick load + 10 lbs / 1 min
  • Pt. 3: Death By Deadlift "Death By" - Deadlift : pick load + 10 lbs / 1 min
  • Every 4 mins for 16 mins: Ski Erg Calories, Assault Bike Calories and Row Calories

17

18

  • Back Squat: 1RM Back Squat : 1 Rep Max
  • Row 3k Row 3000 m TT

19

  • Power Clean: 2-2-2-2 Power Clean : 2-2-2-2
  • Saved by the Barbell Saved by the Barbell

20

  • Every 1 min for 8 mins: Squat Snatch Every 1 min for 8 mins: Squat Snatch
  • 3 RFT: Run, Kettlebell Swings and Overhead Squats 3 RFT: 400 m, Kettlebell Swings and Overhead Squats

21

  • Lifting: Push Press and Bent Over Barbell Row Lifting: Push Press and Bent Over Barbell Rows
  • 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and 200 m

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