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Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Photo by @robcwilson @snoridgecrossfit
New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 4 x 500m RepeatsEach for time:
Row: 4x 500m
Rest as needed between efforts.
* 3 min. rest between max efforts. Share a rower if needed.
Photo by @robcwilson @snoridgecrossfit
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, 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.
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.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.
Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend
As a Team of 2 complete as many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.
Team WOD: Pt. 2 FT: Team Isa-Grace
AS a Team of 2 complete for time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row; alternate work/rest with your partner
As many reps as possible in 5 mins of:
Row Calorie
* Rest 2 min. then complete Part 2
9-7-5 reps, for time of:
Power Snatches (135#/95#)
Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Row and Overhead SquatsComplete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)
Photo by @rocwilson @snoridgecrossfit
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Kettlebell SwingsFor time:
25 Wall Balls (20#/14#)
5 Kettlebell Swings (70#/53#)
20 Wall Balls
10 Kettlebell Swings
15 Wall Balls
15 Kettlebell Swings
10 Wall Balls
20 Kettlebell Swings
5 Wall Balls
25 Kettlebell Swings
Photo by @robcwilson @snoridgecrossfit
Memorial Day Murph is this Monday! 4 class heats, sign up on MindBody. Variations are Full Murph, 1/2, 1/4 or 1/2 with longer runs.
Deadlift 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go w/mats. Use as a warm-up for “Barazza”
BarrazaComplete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~www.crossfit.com
* Sub 6 Burpee Pull-up or 6 Burpee Jumping Pull-up (from box)
Sign up for Murph now!
Events:
Memorial Day Murph: May 31st
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: DB Thrusters and Rope ClimbsComplete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/25#)
1 Rope Climb (15 ft)
* Sub 2 Supine RC each rd
Ready for Rope Climbs? You Have Options
It’s all in the hips … and grips. Check out these videos if you’re still trying to figure out whether you prefer gripping with a basket hold or full wrapping technique.
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
* As a complex
8 RFT: Box Jump Overs and Power Cleans8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31st
CrossFit Games: The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.
Team WOD: FT: Partner Runs, Thrusters, Pull-upsAs a team of 2 Complete for time:
Partner Run 400m
75 Thrusters (75#/55#)
50 Pull-ups
Partner Run 800m
50 Pull-ups
75 Thrusters
Partner Run 400m
* Runs are together but all other work alternate with your partner.
4 rounds for time of:
Run 400m
15 Thrusters (95#/65#)
15 Pull-ups
Photo by @robcwilson @snoridgecrossfit