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Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Push Press, Ring Dips, and Run4 rounds for time of:
40 Double Unders
20 Push Press (75/55)
10 Ring Dips
Run 200m
Rest 1 min
Photo by @snoridgecrossfit
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air SquatsComplete as many rounds as possible in 20 mins of:
5 Shuttle Runs, 50 ft
10 Chest-to-bar Pull-ups
15 Air Squats
Photo by @snoridgecrossfit
Register for the CF Games Open
SRCF Athletes Signed up: 25
CrossFit Open Announcement 24.1 Head-to-Head Matchups: First Look and Predictions
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)
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Cleans and KB Swings5 rounds for time of:
7 Squat Cleans (155/105)
14 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
E2MOM for 12 mins: Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 2 mins for 12 mins.
Photo by @snoridgecrossfit
“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”
“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008 (080725).
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
