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As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30"/24")
* Alternate work/rest with your partner. One bar and one box.
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
* Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Cassie WOD Group Photos by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
CassieComplete as many rounds as possible in 21 mins of:
12 Power Cleans (115#/85#)
8 Pull-ups
19 Air Squats
Run 200m
* On Sept. 28, 2021 Cassie Beaudry lost her battle with cancer. She always brought a friendly smile and laugh with her into the gym. She will forever be in our hearts. Our love goes out to Joe and Cannon. The rep scheme of 12/8/19 is for Joe and Cassie’s son Cannon who was her greatest joy.
Photos by @robcwilson @snoridgecrossfit
Today we honored and remembered a friend and SRCF family member that was taken far too soon. Our love goes out to her family and husband Joe and son Cannon. Cassie loved to do power cleans, pull-ups, air squats, kettlebell swings, and toes to bar. She always had a smile for every workout and everyone in the gym. Her dedication to staying fit and strength for her size stood out. She was a fighter and I hope that this workout captures the things she excelled at and the toughness she exemplified.
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Record your best Back Squat 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
AMRAP 10 mins: Burpees and DB ThrustersComplete as many rounds as possible in 10 mins of:
10 Burpees
10 Dumbbell Thrusters (pick load)
Photo by @robcwilson @snoridgecrossfit
Deadlift 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Wall Ball (20#/14#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Fight Gone Bad Style
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean ThrustersAs a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters (Pick load)
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters
* Alternate work/rest and split reps. Take 10 min as a team to warm up to a heavy Cluster.
For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters (135#/95#)
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters
Photo by @robcwilson @snoridgecrossfit
This Thursday on 12/16 we will be programming our memorial workout for “Cassie” at all classes. It will feature movements that she loved.
Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs5 rounds for time of:
12 Toes-to-bars
9 Handstand Push-ups
6 Box Overs (30″/24″)
3 Rope Climbs
* Scale 3 RC to 6 Supine RC per round (start and finish on the floor)
Photo by @robcwilson @snoridgecrossfit
Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set
Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.
Photo by @robcwilson @snoridgecrossfit
“2018: The Ultimate Test” Now Playing on iTunes and Amazon
Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon.