CrossFit WOD Programming Shifts: Diverse Workouts in July

SnoRidge CrossFit has unveiled a range of workouts of the day (WODs) for early to mid-July, showcasing a programming philosophy that blends classic challenges with strength and endurance components. The recent schedule highlights a mix of Every Minute On the Minute (EMOM) formats, AMRAPs (As Many Rounds As Possible), and structured For Time workouts, catering to various fitness goals Source.

Daily WODs feature a dynamic combination of movements, from gymnastics and bodyweight exercises to Olympic lifts and cardio elements.

Recent Workout Programming Highlights

July 9th includes an Alternating EMOM for 8 minutes, focusing on core strength with 15 AbMat Sit-ups and 30-second Side Planks. Another WOD scheduled for this day is an 8 x 1 minute RemReps session involving a 100m Run followed by max reps of Power Snatches (95/65 lbs) in the remaining time, with a 3-minute rest between rounds Source. This emphasizes both speed and power endurance.

July 8th features an 8-minute EMOM for 1 Hang Squat Clean, allowing athletes to pick their load, alongside a unique "Death By Row Calorie" challenge. The latter is an increasing calorie row workout designed to test aerobic capacity and mental fortitude Source.

July 7th offers a comprehensive For Time workout with a 22-minute time cap: descending reps of Dumbbell Bench Press and Wall Walks interspersed with 400m Runs. Also included is a strength-focused Shoulder Press 5-3-4, where the goal is to use the heaviest weight possible for each set Source.

July 6th introduces a Front Squat 7-7-7 a repetition scheme aimed at strength development, alongside an AMRAP 15 minutes of Wall Balls, Toes-to-bars, and Box Jumps, providing a metcon (metabolic conditioning) challenge Source.

July 4th featured two WODs suitable for a holiday, including a "Solo WOD" AMRAP 17 minutes consisting of Row Calories, Thrusters, and Lateral Burpees. The second WOD, "1776," is a 17 rounds for time workout comprising Thrusters, Lateral Burpee Over Bars, and a Row Source.

Week of Benchmarks

SnoRidge CrossFit has also dedicated a "Week of Benchmarks" to classic CrossFit workouts, allowing athletes to test and track their progress over time. These include:

• July 3rd: "Nancy" (Run, Overhead Squats) and "Rowing Nancy" (Row, Overhead Squats) variations, along with an EMOM for Snatch Pull + Hang Squat Snatch Source.
• July 2nd: "Elizabeth" (Cleans, Ring Dips) and an EMOM for Power Clean Source.
• July 1st: "Barbara" (Pull-ups, Push-ups, Sit-ups, Air Squats with rest) and "Cindy" (AMRAP of Pull-ups, Push-ups, Air Squats) Source.
• June 30th: "Diane" (Deadlifts, Handstand Push-ups) and "Freestyle Diane" variation, plus Deadlift 6-5-4 Source.
• June 29th: "Fight Gone Bad" (Wall Balls, Sumo Deadlift High-pull, Box Jump, Push Press, Row Calorie) and Back Squat 2-2-2 Source.

This breadth of programming aims to develop a well-rounded athlete, touching upon strength, endurance, power, and gymnastic capacities. The inclusion of benchmark workouts provides a standardized way for members to measure fitness gains.