Community. Coaching. Caring.
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Ring Dips, Push Jerks and Back Squats21-15-9 reps, for time of:
Ring Dip
Push Jerk (135/95)
Back Squat (135/95)
Photo by @snoridgecrossfit
CrossFit Open 24.2 Match-up: Justin Medeiros vs Colten Mertens
Deadlift 3-3-MEDeadlift 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
12 Chest-to-bar Pull-ups
8 Deadlifts (245/165)
12 Handstand Push-ups
8 Deadlifts
Photo by @snoridgecrossfit
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Death By” Burpee Box JumpDeath By Burpee Box Jump
With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring DipsFor time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips
For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips
Photo by @snoridgecrossfit
Haley Adams Confirms She is Returning for 2024 CrossFit Games Season
2024 CrossFit Open Registration is Live! (& you can get a t-shirt)
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9
Time: 6:30 Where: At the Gym Bring food to share
The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
“FGB Style” – Box Jumps, Hand Release Push-ups and Air Squats4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up PracticeEvery 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice
In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups
Photo by @snoridgecrossfit
CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners
Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups
Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups
Photo by @snoridgecrossfit
Lifting: Bench Press and Bent Over Barbell RowsBench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell SwingsAs a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)
* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.
7 rounds for time of:
7 Squat Cleans (95/65)
7 Toes-to-bars
7 Kettlebell Swings (70/53)
Photo by @snoridgecrossfit
Rogue Invitational Software Glitch; Jayson Hopper & Christine Kolenbrander Get Invites
