Community. Coaching. Caring.
5 RFT: Ball Slams, Push Press and Box Jumps5 rounds for time of:
15 Ball Slams (30#/20#)
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Plenty of open spots for the PM classes! Sign up!
Sub 5 Mile, 500lb Back Squat. Klink Conquers Castro Challenge
Hang Power Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata: Power Snatches, Sit-ups and Ring RowsTabata Power Snatch (75#/55#)
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Ring Row
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Dylan Kade Remains Hospitalized With Unknown Illness
Results
Results cont
For quality:
Handstand Push-up Practice, 10 mins
* Practice kick up and kipping. Get used to being inverted again. Scale to AbMat or HS Hold against wall.
5 RFT: Handstand Push Ups, Hang Power Cleans and Run5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m
* Scale HSPU to box or floor pike, or DB Strict Press
Photo by @robcwilson @snoridgecrossfit
Athletes Assemble! The Professional Fitness Athletes’ Association Is Born
Front Squat 3×3 at 65% 1RM
Rest as needed between sets.
* One rack per person
3 RFT: Kettlebell Swings, Wall Balls and Pull-ups3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Alvarez and Valdez Rematch in The Titan Games West Region Finals
Every 2 mins for 20 mins do:
1 Squat Snatch, pick load
1 Power Snatch, pick load
*Build up in weight.
Complete as many rounds as possible in 6 mins of:
5 Overhead Squats (95#/65#)
Run 200m
Photo by @robcwilson @snoridgecrossfit
CrossFit Games Open 18.1Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks (50#/35#)
14/12 Row Calories
* 5 each arm DB HC&J
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (75#/55#)
12 Lateral Burpees Over Bar
Photo by @robcwilson @snoridgecrossfit
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, 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.
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.
Half Murph w/Full Run
For Time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run
Post total time.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
To comply with the Governor’s Face Mask Mandate, please wear your mask when entering the gym. You must wear a mask to enter! When exercising you may remove it as long as you maintain social distancing. Please don’t hang out inside the gym or lobby after the workout and if you are outside maintain proper distance without a mask.
Individuals may remove their face coverings when in public settings under the following circumstances:
Starting this week 5:30am class is back to M,T,W, and Friday. Also the late classes for 6pm and 7pm have seen frequent openings so sign up on Mindbody!
E2MOM for 20 mins: Rows and Power Clean & Push JerkEvery 2 mins for 20 mins do:
Row 250m/200m
2 Power Clean & Push Jerk (Touch And Go), pick load
* Keep load moderate. Focus on technique and stance, grip, position.
Photo by @robcwilson @snoridgecrossfit
Murph tomorrow!
Sign-up required on MindBody. Please no drop-in’s or guests.
Time slots (Sat. 7/4):
9-10am (1 spot open)
10:15-11:15am (Full)
11:30am-12:30pm (3 spots open)
Full, 1/2 or 1/4 Murph options!
