FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run

Shoulder Press 1-1-1-1

Shoulder Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Push Press, Toes-to-bars and Run

3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m

Photo by @robcwilson @snoridgecrossfit

Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification

Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):

Record-Breaking Weekend in Week 2 of Semifinals

Results

Results cont

Gwen & Checkout: Tabata – Burpees and AbMat Sit-ups

Gwen

Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load

Checkout: Tabata – Burpees and AbMat Sit-ups

Tabata Burpee
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @robcwilson @snoridgecrossfit

Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown.  Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!

Workout Tips for Gwen

Granite Games Final Recap: Epic Finishes and Close Races Across the Board Cap Off an Entertaining Weekend

CROSSFIT WEIGHTLIFTING RECORD—Anthony Davids 340 lb. Snatch

Results

Results cont

Overhead Squat 3-3-3 & 21-18-15-12-9: Power Snatches and Overhead Squats

Overhead Squat 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

21-18-15-12-9: Power Snatches and Overhead Squats

21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)

Photo by @robcwilson @snoridgecrossfit

New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways

Results

Results cont

Murph & ½ Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

½ Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

Photo by @robcwilson @snoridgecrossfit

Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.

Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend

Results

Overhead Squat 5-5-5 & AMRAP 15 mins: Double Unders, Row and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Double Unders, Row and Overhead Squats

Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)

Photo by @rocwilson @snoridgecrossfit

Watch Week 1 Semifinals Coverage

Results

Back Squat 6-6-6-6 & AMRAP 12 mins: DB Thrusters and Rope Climbs

Back Squat 6-6-6-6

Back Squat 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 12 mins: DB Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/25#)
1 Rope Climb (15 ft)
* Sub 2 Supine RC each rd

Photo by @robcwilson @snoridgecrossfit

Ready for Rope Climbs? You Have Options

It’s all in the hips … and grips. Check out these videos if you’re still trying to figure out whether you prefer gripping with a basket hold or full wrapping technique.

BASKET | WRAPPING

HOW TO CLIMB A ROPE 101!

E2MOM for 12 mins: Power Clean + Hang Power Clean & 8 RFT: Box Jump Overs and Power Cleans & Checkout: 100 AbMat Sit-ups

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.
* As a complex

8 RFT: Box Jump Overs and Power Cleans

8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31st

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank

CrossFit Games:  The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.

How to Watch the 2021 Semifinals

Results 

Results cont