Power Snatch (Touch & Go) 3-3-3-3 & 4 RFT: Double Unders, Power Snatches and Pull-ups

Power Snatch (Touch & Go) 3-3-3-3

Power Snatch (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.

4 RFT: Double Unders, Power Snatches and Pull-ups

4 rounds for time of:
30 Double Unders
20 Power Snatches (75#/55#)
10 Pull-ups
Rest 2 mins

Photo by @robcwilson @snoridgecrossfit

“Murph Challenge” this Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am (Full)
10:15-11:15am (Full)
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

The CrossFit Scholarship Program

Results

Results cont

Back Squat 3×3 at 65% 1RM & 21-18-15-12: Push Press, Back Squats and Run

Back Squat 3×3 at 65% 1RM

Back Squat 3×3 at 65% 1RM

Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.

21-18-15-12: Push Press, Back Squats and Run

21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs

Photo by @robcwilson @snoridgecrossfit

Nicole Carroll Returns; Says “I Want to Be a Part of this Future”

Results

Results cont

4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 rounds for time of:
Row 500m
10 Burpee Over Rowers
25 Wall Balls

Photo by @robcwilson @snoridgecrossfit

Results

“Murph Challenge” next Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am
10:15-11:15am
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

Beyond Business Success: Get to Know Eric Roza

4 RFT: Run and Dumbbell Farmers Carries

4 RFT: Run and Dumbbell Farmers Carries

4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two DB or KB for Farmers Carry. Do not drop DB/KB!

Photo by @robcwilson @snoridgecrossfit

Results

Under New Ownership: Three Major Takeaways From CrossFit Inc.’s Big Day

Castro Addresses Games Questions, Teases Regionals and Open Changes

During his routine Instagram live on Thursday, Dave Castro announced several potential adjustments to the CrossFit Games season and addressed questions surrounding the summer event. The new updates come the day after news broke of the sale of CrossFit, Inc. to Eric Roza.

Key Takeaways:

  • The Open: Castro said that there will be no Open announcements, at least he will no longer be announcing them.
  • His role with CrossFit: “I’m still here.”
  • When the 2020 Games will happen: “Maybe September.” He would later confirm that September 14-20 would be the earliest potential date for the Games in an afternoon tweet following a call with qualifying athletes.
  • If Regionals would return: “I don’t know, maybe, maybe not. Lots of decisions to make.”
  • Athlete boycott: Castro stated that all athletes who publicly declined their Games invitation will get an opportunity to compete if they change their mind.
  • On the Games backfill process: Castro addressed that due to travel restrictions that he would more than likely have to fill some spots through backfills. He expressed his confidence in the backfill athletes and that they would be up for the challenge to compete at the Games.

Thruster (From The Floor) 3-3-3-3 & 10 RFT: Thrusters, Burpees and Ring Rows

Thruster (From The Floor) 3-3-3-3

Thruster (From The Floor) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.

10 RFT: Thrusters, Burpees and Ring Rows

10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14

CrossFit Games Veterans Face-Off in West Regional of The Titan Games

Results

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

Results cont

FT: Run, Snatches and Run

FT: Run, Snatches and Run

For time:
Run 800m
30 Snatches
Run 800m

Post load and total time.
* Home WOD sub 60 alt DB Snatches

Photo by @robcwilson @snoridgecrossfit

Results

Don’t forget to sign up for class this week and waitlist if it’s full.  We are working on adding early 0530 time slots back later this week.

Three Major Hurdles For The 2020 CrossFit Games

AMRAP 16 mins: Deadlifts, Power Cleans, Box Jumps and Run

AMRAP 16 mins: Deadlifts, Power Cleans, Box Jumps and Run

Complete as many rounds as possible in 16 mins of:
10 Deadlifts (115#/75#)
5 Power Cleans (115#/75#)
10 Box Jumps (24″/20″)
Run 200m

Photo by @robcwilson @snoridgecrossfit
Cheers to Phase 2!  We can move indoors!  Three days back partially open and looking forward to getting back to a normal routine. Classes are still officially capped at 5 people but we will look at adding a 0830 class soon or expanding from the waitlist. Right now we have been adding in all of those waitlisted and there are still some classes with openings.
Great to see everyone again and thanks to everyone for dealing with the new requirements with a smile!
Results pics are back starting this past Wednesday so if you forgot to log your WOD you will be able to check here each day.

5 RFT: Rows and Wall Balls

5 RFT: Rows and Wall Balls

5 rounds for time of:
Row 500m
25 Wall Balls (20#/14#)
Rest 2 mins
* At home complete Run 400m and 25 slam balls, w/ rest

Photo by @robcwilson @snoridgecrossfit
Class sign-ups are going well and there are lots of open spots, so please waitlist and we will be adding as we go during Phase 1.5. If you can’t remember your MindBody login please contact us before creating a brand new account and we can reset it.

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

21-18-15-12-9 reps, for time of:
Run 200m
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
* Sub a KB for both movements. If you have only a DB do DB Alt Snatch and DB PP.

Photo by @robcwilson @snoridgecrossfit

We’re BACK! Reopening guidelines were sent out via email, and posted to our website as well as FB Group.  Make sure you read them, sign up for class, and contact us if you haven’t received them!

Some classes have waitlists already while some are wide open if you choose a different day. We ask that you try to be flexible and adjust where possible during Phase 1.5.  Once we move to Phase 2 we will have larger classes.

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

Results

Results conthttps://www.snoridgecrossfit.com/wp-content/uploads/2020/06/06-17-20-WOD-Results-cont.jpg