Community. Coaching. Caring. Since 2009.
Bench Press 3-3-MEBench Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10 reps, for time of:
Row (calories)
AbMat Sit-up
Photo by @snoridgecrossfit
Deadlift 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-35-20: Wall Balls, Pull-ups and Double Unders50-35-20 reps, for time of:
Wall Ball (20#/14#)
Pull-up
Double Under
Photo by @snoridgecrossfit
Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB SwingsFor time:
Partner Run 200m
70 Front Squats (95#/65#)
70 Hand Release Push-ups
70 Kettlebell Swings (53#/35#)
Partner Run 200m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run 200m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings
For time:
Run 200m
30 Front Squats (95#/65#)
30 Hand Release Push-ups
30 Kettlebell Swings (53#/35#)
Run 150m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run 100m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings
Photo by @snoridgecrossfit
Miles to Madison 05.22: Coaching Advantages in Quarterfinals
Back Squat 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 12 mins: Row Calories, DB Push Press, and Box JumpsComplete as many rounds as possible in 12 mins of:
10/8 Row Calories
10 Dumbbell Push Press (50#/35#)
10 Box Jumps (24″/20″)
Photos by @snoridgecrossfit
Saying goodbye is never fun but life is about change. Last week was Joel and this week is Hayden as they each move onto new locations and opportunities. Two weeks ago was Billy and Amanda. Stop moving people! We wish all of them the best and look forward to seeing them drop in when they visit the PNW again.
Alt EMOM 10 mins: Power Snatches and Shuttle RunsEvery 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
2 Shuttle Runs, 50 ft
Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups
*Scale 3 BMU to 6 C2B Pull-ups
Photo by @snoridgecrossfit
Watch “Fittest on Earth: Next Gen” Today!
The 2021 CrossFit Games documentary, “Fittest on Earth: Next Gen,” is now available to watch on iTunes in 39 countries and the rest of the world on Vimeo.
Front Squat 1-1-1Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Thrusters (95#/65#)
1 Run 200m
9 Thrusters
1 Run 200m
8 Thrusters
1 Run 200m
7 Thrusters
1 Run 200m
6 Thrusters
1 Run 200m
5 Thrusters
1 Run 200m
4 Thrusters
1 Run, 200m
3 Thrusters
1 Run 200 m
2 Thrusters
1 Run 200m
1 Thruster
1 Run 200m
Photo by @snoridgecrossfit
The Terminal List Star Chris Pratt Repeatedly Did CrossFit’s Murph to Prepare for Gritty Series
Weighted Strict Pull-up 2-2-2-2-2Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)
BREAKING: Danielle Brandon and Underdogs Athletics Part Ways
40 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (185#/125#)
Solo WOD: Holleyman30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (225#/155#)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
20 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (185#/125#)
Photo by @snoridgecrossfit
With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb (15 ft.)
30 Double Unders
Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb (15 ft.)
20 Double Unders
Team WOD: Optional Checkout4 rounds for time of:
50m Sled Push (245#/200#)
50m Farmers Walk (Kettlebell) (70#/53#)
Photo by @snoridgecrossfit
4th of July Schedule (Monday 7/4):
Meet the Final Four Added to the Games Roster
Workout Winners From the Last-Chance Qualifier
The Last-Chance Qualifier wrapped up on Friday. Over the course of two days, 30 men and 30 women competed in a series of four workouts in one final attempt to qualify for this year’s Games. The capacity displayed by the winners of each workout is worth watching.
With a partner, alternating full rounds – AMRAP in 20 mins of:
5 Burpees
1 Rope Climb, 15 ft
30 Double Unders
Complete as many rounds as possible in 10 mins of:
10 Burpees
1 Rope Climb, 5 m
20 Double Unders