7 RFT: Thrusters, Toes To Bars and Med Ball Run
7 rounds for time of:
12 Thrusters (75#/55#)
9 Toes To Bars
200m Med Ball Run (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Author: snoridgecf
5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans & Post WOD: 2 Minute Challenge: Burpees
5 RFT: Box Jumps, Dumbbell Deadlifts, and Dumbbell Hang Power Cleans
5 rounds for time of:
12 Box Jumps (24″/20″)
9 Dumbbell Deadlifts (50#/35#)
6 Dumbbell Hang Power Cleans (50#/35#)
Post WOD: 2 Minute Challenge: Burpees
As many reps as possible in 2 mins of:
Burpee
Standards:
– drop to the ground however you like
– your CHEST must touch the ground at the bottom
– stand up however you want
– jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead)
– it doesn’t matter how high you get off the ground, as long as the feet leave the ground
– the jump must be upright (ie. torso vertical while in the air)
Photo by @robcwilson @snoridgecrossfit
Power Snatch (Touch & Go) 3-3-3-3 & 4 RFT: Double Unders, Power Snatches and Pull-ups
Power Snatch (Touch & Go) 3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.
4 RFT: Double Unders, Power Snatches and Pull-ups
4 rounds for time of:
30 Double Unders
20 Power Snatches (75#/55#)
10 Pull-ups
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
“Murph Challenge” this Sat. 4th of July!
Sign-up required on MindBody. No drop-in’s or guests.
Time slots (Sat. 7/4):
9-10am (Full)
10:15-11:15am (Full)
11:30am-12:30pm
Full, 1/2 or 1/4 Murph options!
Power Snatch (Touch & Go) 3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.
Back Squat 3×3 at 65% 1RM & 21-18-15-12: Push Press, Back Squats and Run
Back Squat 3×3 at 65% 1RM
Back Squat 3×3 at 65% 1RM
Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.
21-18-15-12: Push Press, Back Squats and Run
21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Nicole Carroll Returns; Says “I Want to Be a Part of this Future”
4 RFT: Rows, Burpee Over Rowers and Wall Balls
4 RFT: Rows, Burpee Over Rowers and Wall Balls
4 rounds for time of:
Row 500m
10 Burpee Over Rowers
25 Wall Balls
Photo by @robcwilson @snoridgecrossfit
“Murph Challenge” next Sat. 4th of July!
Sign-up required on MindBody. No drop-in’s or guests.
Time slots (Sat. 7/4):
9-10am
10:15-11:15am
11:30am-12:30pm
Full, 1/2 or 1/4 Murph options!
4 RFT: Run and Dumbbell Farmers Carries
4 RFT: Run and Dumbbell Farmers Carries
4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two DB or KB for Farmers Carry. Do not drop DB/KB!
Photo by @robcwilson @snoridgecrossfit
Under New Ownership: Three Major Takeaways From CrossFit Inc.’s Big Day
Castro Addresses Games Questions, Teases Regionals and Open Changes
During his routine Instagram live on Thursday, Dave Castro announced several potential adjustments to the CrossFit Games season and addressed questions surrounding the summer event. The new updates come the day after news broke of the sale of CrossFit, Inc. to Eric Roza.
Key Takeaways:
- The Open: Castro said that there will be no Open announcements, at least he will no longer be announcing them.
- His role with CrossFit: “I’m still here.”
- When the 2020 Games will happen: “Maybe September.” He would later confirm that September 14-20 would be the earliest potential date for the Games in an afternoon tweet following a call with qualifying athletes.
- If Regionals would return: “I don’t know, maybe, maybe not. Lots of decisions to make.”
- Athlete boycott: Castro stated that all athletes who publicly declined their Games invitation will get an opportunity to compete if they change their mind.
- On the Games backfill process: Castro addressed that due to travel restrictions that he would more than likely have to fill some spots through backfills. He expressed his confidence in the backfill athletes and that they would be up for the challenge to compete at the Games.
Thruster (From The Floor) 3-3-3-3 & 10 RFT: Thrusters, Burpees and Ring Rows
Thruster (From The Floor) 3-3-3-3
Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.
10 RFT: Thrusters, Burpees and Ring Rows
10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14
CrossFit Games Veterans Face-Off in West Regional of The Titan Games
CrossFit Games Open 11.2
CrossFit Games Open 11.2
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats
Photo by @robcwilson @snoridgecrossfit
HUGE NEWS!
Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner
5 RFT: Rows and Front Squats
5 RFT: Rows and Front Squats
5 rounds for time of:
Row 500m
10 Front Squats, pick load
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
If you have equipment checked out please bring it back at the next class you attend or by end of this week to any class we are open for. We need this back!
We have added the 0530 classes starting this Wed 6/24. Sign up on MindBody.
- 0530 class will be Mon/Tue/Wed/Fri only (no Thursday)
- On 7/1 and 7/3 due to holiday vacations 0530 class is cancelled. All other classes on those days are available to sign up for.
SRCF Teens class will be returning on Monday 7/6! We will be limiting it to 5 teens and will post more info soon.