Author: snoridgecf

Bench Press : 1 Rep Max & 10-30-50-30-10: Dumbbell Snatches and Double Unders

Bench Press : 1 Rep Max

Record your best Bench Press 1 rep max lift.

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

BTWB

10-30-50-30-10: Dumbbell Snatches and Double Unders

10-30-50-30-10 reps, for time of:
Dumbbell Snatch (50#/35#)
Double Under

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat 8-8-8-8 & FGB Style: Back Squats, Sit-ups, Sumo Deadlift High-pulls and Box Jumps

Back Squat 8-8-8-8

Back Squat 8-8-8-8

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

BTWB

FGB Style: Back Squats, Sit-ups, Sumo Deadlift High-pulls and Box Jumps

3 rounds, 1 min per station, for max reps of:
Back Squat (95#/65#)
AbMat Sit-up
Sumo Deadlift High-pull (95#/65#)
Box Jump (24″/20″)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 10 mins: Deadlifts and Strict Ring Dips & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

Alt EMOM 10 mins: Deadlifts and Strict Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Ring Dips

BTWB

7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Shoulder Press and Dumbbell Bicep Curls & AMRAP 15 mins: Push Press, Lateral Burpees and Row

Lifting: Shoulder Press and Dumbbell Bicep Curls

Shoulder Press 5-5-5-5, using heaviest weight per set
Alternating Dumbbell Bicep Curl 10-10-10-10, using heaviest weight per set
* Alternate sets

BTWB

AMRAP 15 mins: Push Press, Lateral Burpees and Row

Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Lateral Burpee Over Bars
Row 300m

BTWB

Photos by @robcwilson @snoridgecrossfit

Results

Results cont

Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1 & 27-21-15-9: Row, Kettlebell Swings and Overhead Squats

Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1

1 Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1

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

BTWB

27-21-15-9: Row, Kettlebell Swings and Overhead Squats

27-21-15-9 reps, for time of:
Row Calories
Kettlebell Swing (53#/35#)
Overhead Squat (75#/55#)

BTWB

Photos by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank

2021 CrossFit PairUP ThrowDOWN: May 20 – May 24

  • Pairs will compete in a single workout
  • Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
  • Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

Results

Results cont

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run & Solo WOD: 3 RFT: Row, Wall Balls and Run

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run

As a Team of 2 complete 3 rounds for time of:
Ro 1000m
60 Partner Alternating Wall Balls (20#/14#)
Run 800m
* Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.

BTWB

Solo WOD: 3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 2-2-2 & 3 RFT: Muscle Ups and Air Squats & Checkout: Plank 2x Max Hold

Bench Press 2-2-2

Bench Press 2-2-2

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

BTWB

3 RFT: Muscle Ups and Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round

BTWB

Checkout: Plank 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

BTWB

Photos by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31

  • Multiple waves TBD
  • 1/2 Murph and Full Murph options
  • Official Memorial Day Murph site if you want to order a shirt/tank

2021 CrossFit PairUP ThrowDOWN: May 20 – May 24

  • Pairs will compete in a single workout
  • Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
  • Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

Results

Clean & Jerk 1-1-1-1-1 & 21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks

Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

BTWB

21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks

21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Must Push Jerk not Push Press. Do not drop 10’s!

BTWB

Photo by @robcwilson @snoridgecf

Quarterfinals: A Cross-Continental Comparison of Scores

Results

Results cont

Front Squat 1-1-1 & FT: Dumbbell Thrusters and Run

Front Squat 1-1-1

Front Squat 1-1-1

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

BTWB

FT: Dumbbell Thrusters and Run

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m

BTWB
Photo by @robcwilson @snoridgecrossfit

My Postpartum Fall: Speaking Up by

Results

Results cont

SNORIDGE CROSSFIT