Community. Coaching. Caring. Since 2009.
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Rows, Deadlifts, Lateral Burpees and Push-upsComplete as many rounds as possible in 20 mins of:
Row 400m
7 Deadlifts (225#/155#)
14 Lateral Burpee Over Barbells
21 Push-ups
Photo by @robcwilson @snoridgecrossfit
Push Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Muscle-ups, Wall Balls and Handstand Push-ups4 rounds for time of:
5 Muscle-ups
25 Wall Balls (20#/14#)
10 Handstand Push-ups
* Sub 10 kipping Pull-ups or 10 Ring Rows each round for MU.
Photos by @robcwilson @snoridgecrossfit
Kari Pearce announces her retirement:
Snatch Balance 1-1-1-1-1Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (115#/75#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
The third annual Rogue Invitational wrapped up yesterday, doling out more than $1.5 million in prize money and setting a new tone for the next several months of pre-season competition.
Overall Standings:
Tia-Clair Toomey and Justin Medeiros Crowned Rogue Invitational Champions
As a team of 2 complete for time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
* As a team of 2 alternate work/rest on the movements. Run is together.
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photos by @robcwilson @snoridgecrossfit
Great turnout for the Frankenchipper 2.0 today! Next year will be more costumes!
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Double Under
Medicine Ball Clean (20#/14#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Tomorrow is the “Frankenchipper 2.0” both as a solo and Team version!
“Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10: Toes-to-bars and KB Goblet Alternating Reverse Lunges30-20-10 reps, for time of:
Toes-to-bar
Kettlebell Goblet Alternating Reverse Lunge, pick load
Photo by @robcwilson @snoridgecrossfit
This Saturday will be our “Frankenchipper 2.0” WOD! We will also have a team option. Costumes are welcome but not required this year!
5 RFT: Sumo Deadlift High Pulls, Burpees, Front Squats, KB Swings, and Hang Power Snatches5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Push Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Push Press, Pull-ups and Rows4 rounds for time of:
21 Push Press (95#/65#)
15 Pull-ups
Row 300m
Photo by @robcwilson @snoridgecrossfit
Deadlift 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Mini-McGheeComplete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)
* Shorter version of HERO WOD McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls
As a team of 2 complete 20 rounds for time of:
5 Hang Power Cleans (135#/95#)
7 Front Squats (135#/95#)
9 Wall Balls (20#/14#)
* As a team of 2 alternate each movement.
10 rounds for time of:
4 Hang Power Cleans (135#/95#)
6 Front Squats (135#/95#)
8 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
So long Jaycin! You’ll be greatly missed by your gym family and we wish you nothing but the best of luck on your next adventure.
