Photo by @robcwilson @snoridgecrossfit
Author: snoridgecf
10-30-50-30-10: Dumbbell Snatches and Double Unders
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
* Alternating DB Snatch
* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
7 Squat Thrusts
3 Inch worm w/ Push-up
10-15 Single Unders
Photo by @robcwilson @snoridgecrossfit
4x RFT: Burpees, Mountain Climbers and Burpees
4x RFT: Burpees, Mountain Climbers and Burpees
4 rounds, each round for time, of:
10 Burpees
50 Mountain Climbers
10 Burpees
Rest 1:30 between each round.
* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)
*3 Things:
– INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio.
– CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.
– Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!
4x RFT: Burpees, Mountain Climbers and Burpees
4x RFT: Burpees, Mountain Climbers and Burpees
4 rounds, each round for time of:
10 Burpees
50 Mountain Climbers
10 Burpees
Rest 1:30 between each round
* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)
*3 Things:
– INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio.
– CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.
– Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!
Photo by @robcwilson @snoridgecrossfit
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
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 in
* 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
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
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