Lifting: Shoulder Press and Bent Over Barbell Rows
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
Photo by @snoridgecrossfit
Author: snoridgecf
E2MOM for 10 mins: Squat Clean & AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls (20#/14#)
3 Bar Muscle-ups
1 Squat Clean, pick load
Photo by @snoridgecrossfit
Bench Press: 1RM & FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
Bench Press: 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Ring Dip
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Deadlift: 3RM & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Deadlift: 3RM
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 this Thursday due to coaching shifts and attendance. Please try to come to other class times!
Photo by @snoridgecrossfit
Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel & Solo WOD: Opt. 1 Isabel or Opt. 2 Ingrid
Team WOD: 6 min Find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team Isabel
In teams of 2, complete for time:
60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time
Solo WOD: Opt. 2 Ingrid
10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees
Skill Work: Rope Climb Practice & 10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs
Skill Work: Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs
10 rounds for time of:
20 Double Unders
15 Air Squats
5 Handstand Push-ups
1 Rope Climb (15 ft)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 next Thrusday due to coaching shifts and attendance. Please try to come to other class times!
Events:
SRCF Ugly Christmas Sweater Party and Potluck
- 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 missing
Hang Power Clean 3-3-3 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees
Hang Power Clean 3-3-3
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit
Overhead Squat 3-3-3 & AMRAP 20 mins: Rows, C2B Pull-ups, Toes-to-bars, and Overhead Squats
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Rows, C2B Pull-ups, Toes-to-bars, and Overhead Squats
Complete as many rounds as possible in 20 mins of:
Row 250m/225m
5 Chest-to-bar Pull-ups
10 Toes-to-bars
15 Overhead Squats (75#/55#)
Photo by @snoridgecrossfit
Push Press 6-6-6-6 & AMRAP 10 mins: Box Jumps, Push Press and Deadlifts
Push Press 6-6-6-6
Push Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Box Jumps, Push Press and Deadlifts
Complete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press (115#/85#)
15 Deadlifts (115#/85#)
Photo by @snoridgecrossfit
Registration for the 2023 Open Is Now Live!
The largest fitness event in the world starts Feb. 16, 2023. Earlier than ever before, registration for the 2023 NOBULL CrossFit Games Open is now live.
No matter your fitness level, the Open is for everyone. This is an all-inclusive worldwide event that brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community.
If you’ve never tried CrossFit, training for the Open is a great place to start. And whether you are striving to become the Fittest on Earth, want to challenge yourself and set a fitness goal, or enjoy the fun of a community event with your friends at your gym, the Open is for you. Register now.
Back Squat 4-4-4 & FT: Rows, Wall Balls, and Push-ups (Hand Release)
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Wall Balls, and Push-ups (Hand Release)
For time:
Row 500m
50 Wall Balls (
20#/14#)
50 Push-up (hand release)
Row 500m
25 Wall Balls
25 Push-up (hand release)
Photo by @snoridgecrossfit
Events:
SRCF Ugly Christmas Sweater Party and Potluck
- 12/17 at 6:30pm
- Check the Facebook groups for Event Details and to RSVP