January 2021 – SNORIDGE CROSSFIT

Every 1 min for 10 mins: Power Clean & Jerk & FT: Run and Power Clean & Jerks

Every 1 min for 10 mins: Power Clean & Jerk

Power Clean & Jerk, pick load

Every 1 min for 10 mins.

FT: Run and Power Clean & Jerks

For time:
Run 200m
2 Power Clean & Jerks (155#/105#)
Run 200m
4 Power Clean & Jerks
Run 200m
6 Power Clean & Jerks
Run 200m
8 Power Clean & Jerks
Run 200m
10 Power Clean & Jerks

BTWB

Photo by @robcwilson @snoridgecrossfit

Coach Lisa is back! She will be coaching and assertively yelling at you on Tuesday’s and Thursday’s at 4pm.

btwb: THE NEW APP IS NEARLY HERE!

beyondthewhiteboard (btwb) launched a new app that updates everything. See above article for what has changed and how it works. Tons of new features!

2021 CrossFit Games Open Team SRCF:

15 Registered

Results

Bench Press 2-2-2 & AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-ups

Bench Press 2-2-2

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

BTWB

AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-ups

Complete as many rounds as possible in 20 mins of:
30 Row Calories
20 Hand Release Push-ups
12 Alternating Single Leg V-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Dave Castro on the 2021 Season: Open and Quarterfinals 101

Results

Results cont

Back Squat 2-2-2

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

BTWB

Back Squat 2-2-2 & FGB Style: Back Squats and Kettlebell Swings

Back Squat 2-2-2

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

BTWB

FGB Style: Back Squats and Kettlebell Swings

5 rounds, 30 secs per station, for max reps of:
Back Squat (95#/65#)
Kettlebell Swing (70#/53#)
Rest 1 min

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 12 mins: Squat Snatch & 4 RFT: Wall Balls and Overhead Squats

E2MOM for 12 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 12 mins.
* Not touch and go.

BTWB

4 RFT: Wall Balls and Overhead Squats

4 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Squats (75#/55#)
Rest 30 secs

BTWB

Photo by @robcwilson @snoridgecrossfit

Games Veterans Prep for 2021 Season At The Fittest Experience

Results

Results cont

Shoulder Press 2-2-2 & AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Shoulder Press 2-2-2

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

BTWB

AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Dumbbell Push Press (50#/35#)
9 Pull-ups
12 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Swag alert!

New t-shirts/tanks and hoody preorder is up in the SRCF Facebook page. Go there for details and to post your order.

Breaking: Mayhem Freedom Reveals New Roster, Sets Sights On Fifth Title

Results

Deadlift 2-2-2 & Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Deadlift 2-2-2

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

BTWB

Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Tabata Deadlift (155#/105#)
Rest 1 min
Tabata Bar Facing Burpee
Rest 1 min
Tabata Toes-to-bar

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.

BTWB

Photo by @robcwilson @snoridgecrossfit

New Year, New Roster For CrossFit Mayhem Freedom

Results

Results cont

FT: Thruster and Run Ladder

For time:
30 Thrusters (75#/55#)
Run 800m
20 Thrusters (95#/65#)
Run 400m
15 Thrusters (115#/75#)
Run 200m
* Change plates as you go

BTWB

Photo by @robcwilson @snoridgecrossfit

The CrossFit Open will take place from March 11-29. This year, the CrossFit Games will take place between July 29 and Aug. 1. Keep scrolling to see a couple of the unique ways you can personalize your Games experience. To learn more about the CrossFit Games season, click here.

Results