WODs

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

30

Jul | 1

  • Lifting: Bench Press and Bent Over Barbell Rows Lifting: Bench Press and Bent Over Barbell Rows
  • 21-15-9: Handstand Push Ups, Ring Dips, Push-ups, C2B Pull-ups and Air Squats 21-15-9: Handstand Push Ups, Ring Dips, Push-ups and 2 more

2

  • Alternating Front Rack Lunge: 6-6-6 Alternating Front Rack Lunge : 6-6-6
  • 4 RFT: Walking Lunges and AbMat Sit-ups 4 RFT: Walking Lunges and AbMat Sit-ups

3

  • Hang Power Clean 2-2-2-2-2 Hang Power Clean 2-2-2-2-2
  • 5 RFT: Hang Power Cleans, Row Calories and Double Unders 5 RFT: Hang Power Cleans, Row Calories and Double Unders

4

  • Team WOD: Air Force WOD TEAM: Air Force WOD
  • Air Force WOD Chipper: Thrusters, Sumo Deadlift High Pulls, Push Jerks and 2 more

5

  • Hang Power Snatch 2-2-2-2-2 Hang Power Snatch 2-2-2-2-2
  • 3 RFT: Rows, Wall Climbs, Box Jumps, and Runs 3 RFT: Rows, Wall Climbs, Box Jumps, and 400 m

6

  • Team WOD: Partner Wall Balls, Deadlifts and Run FT: Wall Ball (Partner)s, Deadlifts and Team Runs
  • Advanced RX: E2MOM for 10 mins: Deadlifts x 3 Every 2 mins for 10 mins: Deadlift
  • 10 RFT: Muscle-ups, Deadlifts and Wall Balls 10 RFT: Muscle-ups, Deadlifts and Wall Balls

7

8

  • Lifting: Bench Press and Strict Pull-ups Lifting: Bench Press and Strict Pull-ups
  • AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats AMRAP 10 mins: Strict Pull-ups, Kettlebell Swings and Air Squats

9

  • Shoulder Press: 5-5-5 Shoulder Press : 5-5-5
  • Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows Alt EMOM 18 mins: Handstand Push-ups, Wall Balls and Rows

10

  • Squat Snatch: 1-1-1-1-1 Squat Snatch : 1-1-1-1-1
  • FT: Rows, Dumbbell Snatches and Box Jumps FT: Rows, Dumbbell Snatches and Box Jumps

11

  • Alternating Front Rack Lunge 4-4-4-4 Alternating Front Rack Lunge 4-4-4-4
  • 5 RFT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders and AbMat Sit-ups 5 RFT: Single Arm Dumbbell Overhead Walking Lunges, Double Unders and AbMat Sit-ups

12

  • Clean & Jerk (Touch & Go): 3-3-3-3 Clean & Jerk (Touch & Go) : 3-3-3-3
  • AMRAP 12 mins: Clean & Jerks and Runs AMRAP 12 mins: Clean & Jerks and 200 m

13

  • Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs
  • Pt. 1: 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars 10-9-8-7-6-5-4-3-2-1: Deadlifts and Toes-to-bars
  • Pt. 2: AMRAP 6 mins: Ring Push-ups and Rows AMRAP 6 mins: Ring Push-ups and Rows

14

15

  • Back Squat: 10-10-10 Back Squat : 10-10-10
  • 3 RFT: Run, Kettlebell Swings and Kettlebell Goblet Squats 3 RFT: 400 m, Kettlebell Swings and Kettlebell Goblet Squats

16

  • Shoulder Press: 4-4-4 Shoulder Press : 4-4-4
  • AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders AMRAP 20 mins: Bar Muscle-ups, Handstand Push-ups, Air Squats and Double Unders

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3