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WODs

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  • SnoRidge CrossFit WODs
  • SRCF Advanced RX Class
  • SRCF OnRamp
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26

27

  • Front Squat 4-4-4 Front Squat 4-4-4
  • 4 RFT: Squat Cleans and Runs 4 RFT: Squat Cleans and 400 m

28

  • Skill WOD: EMOM for 10 mins: 3 Handstand Push-ups Every 1 min for 10 mins: Handstand Push-up
  • Skill WOD: Handstand Push-ups Skill WOD: Handstand Push-ups
  • AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

29

  • Overhead Squat 2-2-2 Overhead Squat 2-2-2
  • 7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats 7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats

30

  • Skill Work: 12 Min Cap 12 Minutes of Skill Work
  • FGB Style: Row, Thrusters, Sit-ups and Double Unders "FGB Style" - Row Calories, Thrusters, AbMat Sit-ups and Double Unders

31

  • Lifting: Bench Press and Bent Over Barbell Rows Lifting: Bench Press and Bent Over Barbell Rows
  • Pt. 1: AMRAP 4 mins: Run and Push-ups AMRAP 4 mins: 200 m and Push-ups
  • Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings AMRAP 4 mins: 200 m and Kettlebell Swings
  • Pt. 3: AMRAP 4 mins: Run and Box Jumps AMRAP 4 mins: 200 m and Box Jumps

Sep | 1

  • Team WOD: Squat Clean: 6 min. to find a 1RM Squat Clean : 1 Rep Max
  • Team Karen Team Karen
  • Advanced RX: 10 RFT: Burpee Pull-ups and Wall Balls 10 RFT: Burpee Pull-ups and Wall Balls
  • Squat Clean: 6 min. to find a 1RM Squat Clean : 1 Rep Max

2

3

4

  • Front Squat 3-3-3 Front Squat 3-3-3
  • AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

5

  • Hang Power Snatch 1-1-1-1-1 Hang Power Snatch 1-1-1-1-1
  • AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps AMRAP 18 mins: 200 m, Hang Power Snatches and Box Jumps

6

  • EMOM for 8 mins: 2 Deadlifts Every 1 min for 8 mins: Deadlift
  • 4 RFT: Muscle Ups, Deadlifts and Walking Lunges 4 RFT: Muscle Ups, Deadlifts and Walking Lunges

7

  • Shoulder Press 2-2-2 Shoulder Press 2-2-2
  • Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders Alt EMOM 21 mins: Burpees, Kettlebell Swings and Double Unders

8

  • Team WOD: Chipper: Handstand Push-ups, Team Row, Sit-ups, Team Run, Push Presses and Air Squats Chipper: Handstand Push-ups, Team Row Calories, AbMat Sit-ups and 3 more
  • Advanced RX: Squat Clean Thruster 1-1-1-1-1 Squat Clean Thruster 1-1-1-1-1
  • Pt. 1: AMRAP 15 mins: Rows, Sit-ups and Handstand Push-ups AMRAP 15 mins: Rows, AbMat Sit-ups and Handstand Push-ups
  • Pt. 2: FT: Dumbbell Thrusters and Handstand Walks FT: Dumbbell Thrusters and Handstand Walks

9

10

  • Hang Squat Snatch: 2RM Hang Squat Snatch : 2 Rep Max
  • AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats AMRAP 15 mins: Pull-ups, Hand Release Push-Ups and Overhead Squats

11

  • Front Squat 2-2-2 Front Squat 2-2-2
  • Never Forget 9/11 WOD 9 RFT: Thrusters and Sumo Deadlift High-pulls

12

  • Lifting: Deadlifts and Hollow Rocks Lifting: Deadlifts and Hollow Rocks
  • Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

13

  • Bench Press 4-4-4-4 Bench Press 4-4-4-4
  • 4 RFT: Bar Muscle-ups, Burpees and Double Unders 4 RFT: Bar Muscle-ups, Burpees and Double Unders

14

  • Back Squat : 5-5-5 Back Squat : 5-5-5
  • 4 RFT: Rows, Back Squats, Rows and Push Press 4 RFT: Rows, Back Squats, Rows and Push Press

15

  • Team WOD: Team Glen Team Glen [King CF]
  • Advanced RX: Glen Glen

16

17

  • Front Squat: 1RM Front Squat : 1 Rep Max
  • FT: Front Squats, Kettlebell Swings and Run FT: Front Squats, Kettlebell Swings and 200 m

18

  • Push Press: 1-1-1-1 Push Press : 1-1-1-1
  • L Sit (Hanging) : 3x 30 secs L Sit (Hanging) : 3x 30 secs
  • Chipper: Run, Handstand Push-ups, Burpee Pull Ups, Dips, and Push-ups Chipper: 400 m, Handstand Push-ups, Burpee Pull Ups, 4 and more

19

  • Jerry Jerry
  • Optional Checkout: Farmers Walk (Kettlebell) Farmers Walk (Kettlebell) 200 m TT

20

  • Squat Snatch 1-1-1-1 Squat Snatch 1-1-1-1
  • Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm DB Overhead Squats Alt EMOM 18 mins: Double Unders, Muscle-ups and Single Arm Dumbbell Overhead Squats

21

  • Deficit Deadlift: 5-5-5 Deficit Deadlift : 5-5-5
  • 5 RFT: Deadlifts, Sit-ups and Lateral Burpees 5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpee (Over Barbell)s

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30

Oct | 1

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