AMRAP 12 mins: Toes-to-bars, Single Dumbbell Hang Clean & Jerks and Run

AMRAP 12 mins: Toes-to-bars, Single Dumbbell Hang Clean & Jerks and Run

Complete as many rounds as possible in 12 mins of:
8 Toes-to-bars
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
Run 100m

* Sub 8 Supine toes to DB/KB or 8 V-ups for 8 T2B

Supine Toes to Kettlebell or Dumbbell

* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

Photo by @robcwilson @snoridgecrossfit

Gillette Partners with Rogue Invitational Qualifiers for National Campaign

Hero Opt. 1: Dumbbell or KB Murph & Hero Opt. 2: Severin

Hero Opt. 1: Dumbbell or KB Murph

For time:
Run 1 mile (1600 m)
100 Dumbbell Bent Over Rows, pick load
200 Push-ups
300 Air Squats
Run 1 mile

Partition the DB rows, 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.

* Note: We are planning to host Murph on 4th of July, if you elect to do it with Pull-ups recommendation is 1/2 Murph (half the reps) as we have not done high volume pull-ups during the shutdown.

Dumbbell version of the Hero WOD “Murph”: 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.

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

Hero Opt. 2: Severin

For time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5 km

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

* Scale to 1/2 Severin (25/50/2.5km); sub Bent over DB row 2:1 (both arms = 1 pull-up)

Photo by @robcwilson @snoridgecrossfit

In honor and memory of those who have fallen and made the ultimate sacrifice in service to our country.

Hunter McIntyre Partners Up With Team RWB to Host Memorial Day Murph Fundraiser

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps & Solo WOD: AMRAP 14 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Team WOD: AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Box Dips
20 Pull-ups
30 AbMat Sit-ups
40 Box Jumps (24″/20″)
* Sub Pull ups to Single Arm Bent Over DB/KB/Rows

* WU: 2 rds of:
3 Inchworms plus push-up
6 Lunge and reach
9 Pass Thru
12 Step Ups

Photo by @robcwilson @snoridgecrossfit

Solo WOD: AMRAP 14 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps

Complete as many rounds as possible in 14 mins of:
3 Box Dips
5 Pull-ups
10 AbMat Sit-ups
15 Box Jumps, 24/20 in
* Sub 5 Pull-ups to 6 Bent Over DB/KB Row (3 each arm) – Typo on BTWB

Photo by @robcwilson @snoridgecrossfit

Free Chipotle For a Year For Four-Time Fittest on Earth

AMRAP 20 mins: DB Good Mornings, Push-ups and Runs

AMRAP 20 mins: DB Good Mornings, Push-ups and Runs

Complete as many rounds as possible in 20 mins of:
7 Good Mornings
7 Push-ups
Run 100m
* Place dumbbell behind neck for GM or use a KB with Romanian DL

* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 PVC Good Morning
5 Arm Circles and Criss Cross
10 sec Hold Bottom of Air Squat

Photo by @robcwilson @snoridgecrossfit

Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 min

Death By – Dumbbell Goblet Thrusters: 2 reps + 2 reps / 1 min

With a continuously running clock perform:
2 Dumbbell Goblet Thrusters, pick load in the first 1 min
4 Dumbbell Goblet Thrusters, pick load in the second 1 min
6 Dumbbell Goblet Thrusters, pick load in the third 1 min

Continuing this for as long as you are able.

* Warm-up 2 rds of:
10 Pass thru
10 PVC Thruster
10 Cherry Pickers (3 count)
7 DB Push Press (Goblet hold)
7 DB Squat (Goblet hold)

Photo by @robcwilson @snoridgecrossfit

Breaking: Details Announced For Mayhem Madness

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
30 Double Unders
10 Push-up (hand release)
15 Kettlebell Swings (53#/35#)
* Scale to 30 sec of work each minute

* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
2 Inch worm w/ Push-up
10-15 Single Unders

Photo by @robcwilson

Announcement: Good news alert!

Stay tuned to this site, our FB group or Instagram page for more updates. We have lots to figure out based on the states requirements and will share when ready.  Phase 2 for King County will be no earlier than 6/2. Expect changes!

Hope For the Games? California Says Pro Sports Could Resume June 1

AMReps 10 mins: Alternating Single Arm Devil Press

AMReps 10 mins: Alternating Single Arm Devil Press

As many reps as possible in 10 mins of:
Alternating Single Arm Devil Press, pick load

* DB preferred; if using a KB perform a KB snatch or C&J; alternate arms each rep

Single Arm Devil Press

Alternating Single Arm Devil Press

* WU: 3 rds:
10 Pass Thru
10 Down ups
7 Bootstrappers
5 Russian swings (DB or KB)
3 DB or KB Hang Pwr Snatch

Photo by @robcwilson

Missing these days! Can’t wait for us all to get back to being able to flex in the gym again!

Today’s WOD is the first workout for the Dubai CrossFit Championship Online competition. Looked like a tough challenge and great workout!

Prize Purse Draws Top CrossFitters to DCC2020 Online Challenge

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner

* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg

Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges

Photo by @robcwilson

AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DU

AMRAP 25 mins: Run, Push-ups, Sit-ups, Squats and DU

Complete as many rounds as possible in 25 mins of:
Run 200m
25 Push-ups
Run 200m
25 AbMat Sit-ups
Run 200m
25 Air Squats
Run 200m
25 Double Unders

* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)

Photo by @robcwilson