snoridgecf

For time:
30 Row Calories
30 Box Jump Overs, 24/20 in
30 Power Snatches, 75/55 lbs
30 Toes-to-bars
30 Power Snatches, 75/55 lbs
30 Box Jump Overs, 24/20 in
30 Row Calories

BTWB

Bench Press 9-7-5-3-1 & 3 RFT: Air Squats, Push-ups and Row

Bench Press 9-7-5-3-1

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

BTWB

3 RFT: Air Squats, Push-ups and Row

3 rounds for time of:
50 Air Squats
35 Push-ups
20 Row Calories

BTWB

Photo by @robcwilson

My CrossFit box is saving me right now
Results
Results cont

Team WOD: 3 RFT: Partner Runs, Kettlebell Swings, Box Jump Overs and Deadlifts

As a team of 2 complete 3 rounds for time of:
Partner Run 400m
40 Kettlebell Swings (70#/53#)
30 Box Jump Overs (24″/20″)
20 Deadlifts (225#/155#)
* Run as a team, then alternate work/rest with your partner, splitting up reps as you go.

BTWB

Photo by @robcwilson

Happy birthday Christine!

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic! Register and then go find her profile under our gym team.
Get signed up! The Open is coming Feb. 21st.

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town

Results

Advanced RX: Deadlift 5-4-3-2-1 & 5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

Advanced RX (or Advanced Rehab?) Class:

Deadlift 5-4-3-2-1

Deadlift (Touch and Go) 5-4-3-2-1

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

5x AMRAP 3 mins: Muscle-ups, Deadlifts and Kettlebell Swings

For 5 cycles:
AMRAP in 3 mins of:
3 Muscle-ups
5 Deadlifts (225#/155#)
10 Kettlebell Swings (70#/53#)

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson

CrossFit Games Open Registration:

SRCF Team Count: 15
Genie T. wins for best Open profile pic!
Get signed up! The Open is coming Feb. 21st.

We will program the Open WOD’s (RX and Scaled versions) every Friday for class for five consecutive weeks
The CrossFit Games Open is for athletes anywhere in the world, at any stage of their journey (RX, Scaled, Masters, Teens)
Select our gym when you register so that we can validate your scores

Why Should I Even Still Do The Open? (Opinion)
Davidsdottir, the CrossFit Cowboy Ride High in Cape Town
Results