Author: snoridgecf

Push Press 4-4-4-4 & CrossFit Games Open 12.3

Push Press 4-4-4-4

Push Press 4-4-4-4

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

BTWB

CrossFit Games Open 12.3

Complete as many rounds as possible in 18 mins of:
15 Box Jumps (24″/20″)
12 Push Press (115#/75#)
9 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Snatch 1-1-1 & AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches

Snatch 1-1-1

Snatch 1-1-1

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

BTWB

AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches

As many reps as possible in 13 mins of:
3 Row Calories
3 Squat Snatches (115#/75#)
6 Row Calories
6 Squat Snatches
9 Row Calories
9 Squat Snatches
…
Continue adding 3 reps each round to each movement until time expires.

BTWB
Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

Please check our Facebook group and IG for the most updated weather related changes to class schedules. If we cancel a class we will also cancel it in MindBody as soon as possible.

  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

WOD Demo: Snatch Singles

Results

EMOM for 10 mins: 1 Hang Power Clean & 7 RFT: Hang Power Cleans, Wall Balls, and Double Unders

EMOM for 10 mins: 1 Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

BTWB

7 RFT: Hang Power Cleans, Wall Balls, and Double Unders

7 rounds for time of:
7 Hang Power Cleans (135#/95#)
14 Wall Balls (20#/14#)
21 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

12 WOD’s of Christmas at SRCF (v3)

12 WOD’s of Christmas at SRCF (v3)

For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)

* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.

BTWB

Photos by @snoridgecrossfit

We had an awesome Holiday Potluck party on Saturday night with plenty of great food and drinks!  We had a photo “booth”, lights, decorations, plenty of ugly sweaters, costumes and festive attire! Lots of fun and glad so many of you made it out this year.

Results

Deadlift 6-4-2 & 5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

Deadlift 6-4-2

Deadlift 6-4-2

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

BTWB

5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts (pick load)
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest & AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run

Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest

Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min

BTWB

AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run

Complete as many rounds as possible in 16 mins of:
9 Toes-to-bars
12 Kettlebell Goblet Reverse Lunges (53#/35#)
Run 400m

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/17 Saturday: 12 Days of Xmas WOD
    • 8:30am
    • 9:30am
    • 10:30am
  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Results

E2MOM for 14 mins: Power Clean & Jerk & Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups & Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips

E2MOM for 14 mins: Power Clean & Jerk

1 Power Clean & Jerk, pick load

Every 2 mins for 14 mins.

BTWB

Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups

As many reps in 8 mins as you can of:
1 Clean & Jerk (135#/95#)
1 Muscle-up
2 Clean & Jerks
2 Muscle-ups
3 Clean & Jerks
3 Muscle-ups
4 Clean & Jerks
4 Muscle-ups
5 Clean & Jerks
5 Muscle-ups
6 Clean & Jerks
6 Muscle-ups
7 Clean & Jerks
7 Muscle-ups
8 Clean & Jerks
8 Muscle-ups

BTWB

Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips

As many reps as possible in 7 mins of:
1 Clean & Jerk (135#/95#)
1 Ring Dip
2 Clean & Jerks
2 Ring Dips
3 Clean & Jerks
3 Ring Dips
…
Continue adding 1 rep each round to each movement until time expires.

BTWB
Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/17 Saturday: 12 Days of Xmas WOD
    • 8:30am
    • 9:30am
    • 10:30am
  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Results

Results cont

Back Squat 2-2-2 & 4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

Back Squat 2-2-2

 

Back Squat 2-2-2

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

BTWB

 

4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats

 

4 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Push Press
20 Back Squats

BTWB

 

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up as the Open is here in February!

Results

Results cont

Power Snatch (Touch & Go): 3RM & 4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups

Power Snatch (Touch & Go): 3RM

Find your Power Snatch 3 Rep Max.

BTWB

4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups

4 rounds for time of:
30 Double Unders
20 Alternating Dumbbell Snatches (50#/35#)
10 Pull-ups
Rest 2 mins

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups & Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up

BTWB

Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up

BTWB

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick

BTWB

Photo by @snoridgecrossfit

Schedule Change:

We are cancelling the 6:30am classes starting 12/8 due to coaching changes and attendance. Please try to come to other class times!

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Next Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up as the Open is here in February!

Results

SNORIDGE CROSSFIT