snoridgecf

Bench Press 3-3-3-3-3 & 7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings

Bench Press 3-3-3-3-3

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

BTWB

7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings

7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Announcements:

We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.

SCHEDULE ALERT:

Christmas and New Year’s week hours are as follows:

12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
12/24 Friday: Closed
12/25 Saturday: Closed
12/31: TBD
1/1 Saturday: Closed

2021 Dubai CrossFit Championship: Day 1 Recap

Results

Back Squat: 8RM & AMRAP 10 mins: Burpees and DB Thrusters

Back Squat: 8RM

Record your best Back Squat 8 rep max lift.

Only include the heaviest 8 rep, do not include sets prior to it.

BTWB

AMRAP 10 mins: Burpees and DB Thrusters

Complete as many rounds as possible in 10 mins of:
10 Burpees
10 Dumbbell Thrusters (pick load)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Deadlift 8-8-8 & 4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls

Deadlift 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats

BTWB

4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls

4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Wall Ball (20#/14#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Fight Gone Bad Style

BTWB

Photo by @robcwilson @snoridgecrossfit

Announcements:

We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
New SRCF Trucker/Patch hats are here ($26 plus tax)! Grab one before they are gone or wrap one under the tree.
This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.

SCHEDULE ALERT:

Christmas and New Year’s week hours are as follows:

12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
12/24 Friday: Closed
12/25 Saturday: Closed
12/31: TBD
1/1 Saturday: Closed

Results

Results cont

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters & Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters (Pick load)
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters
* Alternate work/rest and split reps. Take 10 min as a team to warm up to a heavy Cluster.

BTWB

Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters (135#/95#)
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters

BTWB

Photo by @robcwilson @snoridgecrossfit

This Thursday on 12/16 we will be programming our memorial workout for “Cassie” at all classes. It will feature movements that she loved.

How to Watch Dubai CrossFit Championship LIVESTREAM

Results

Power Clean 3-3-3 & 5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs

Power Clean 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs

5 rounds for time of:
12 Toes-to-bars
9 Handstand Push-ups
6 Box Overs (30″/24″)
3 Rope Climbs
* Scale 3 RC to 6 Supine RC per round (start and finish on the floor)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Lifting: Barbell Good Mornings and Weighted Strict Pull-ups & Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU

Lifting: Barbell Good Mornings and Weighted Strict Pull-ups

Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set

BTWB

Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU

For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.

BTWB

Photo by @robcwilson @snoridgecrossfit

“2018: The Ultimate Test” Now Playing on iTunes and Amazon

Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon.

WATCH ON ITUNES | AMAZON

Results

E2MOM for 12 mins: Snatch + Overhead Squat & AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders

E2MOM for 12 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders

Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 Overhead Squats (75#/55#)
40 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

We are looking at adding a 6:30am class for Tues/Th starting in January! Stay tuned.

No Swimming in Dubai? What the CrossFit Games Can Learn From This

Results

Push Jerk: 1RM & 21-18-15-12-9-6: Row, DB Push Press, and Box Jumps

Push Jerk: 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

21-18-15-12-9-6: Row, DB Push Press, and Box Jumps

21-18-15-12-9-6 reps, for time of:
Row Calorie
Dumbbell Push Press (pick load)
Box Jump (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat: 10RM & 7 RFT: Medicine Ball Cleans and Burpees

Back Squat: 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

7 RFT: Medicine Ball Cleans and Burpees

7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
* Burpees are upright jump and clap behind head, vertical torso. No bent over short reps.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Burpee To Plate, Deadlifts, Wall Balls & Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

As a Team of 2 complete as many rounds as possible in 18 mins of:
6 Burpee To Plates (45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.

* Alternate exercises: Partner 1 completes 6 Burpees to Plate, partner 2 completes the DL, then partner 1completes the 12 WB. Continue alternating each exercise.

BTWB

Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Burpee-to-Plates (45#)
7 Deadlifts (185#/135#)
9 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson @snoridgecrossfit

New SRCF Trucker/Patch hats are here ($26 plus tax)! These are available first come/first serve.

Dubai CrossFit Championship Announces Event In Ski Resort in Mall of Emirates

Results