Category: Beyond the Whiteboard

Back Squat 4-4-4-4 & Ring Support Hold 3x 10 secs & Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run

Back Squat 4-4-4-4

Back Squat 4-4-4-4

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

BTWB

Ring Support Hold 3x 10 secs

Ring Support Hold 3x 10 secs

Rest as needed between efforts.
* Alternate with Back Squat sets

BTWB

Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and Run

Every 1 min for 18 mins, alternating between:
30 Double Unders
2 Alternating Turkish Get-ups, pick load
Run 100m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Overhead Squat 3-3-3 & 21-18-15-12-9: Power Snatches 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.

BTWB

21-18-15-12-9: Power Snatches and Overhead Squats

21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways

Results

Results cont

Shoulder Press 2-2-2-2 & Row: 4 x 500m Repeats

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

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

BTWB

Row: 4 x 500m Repeats

Each for time:
Row: 4x 500m

Rest as needed between efforts.
* 3 min. rest between max efforts. Share a rower if needed.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Murph & ½ Murph

Murph

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.

BTWB

½ Murph

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.

BTWB

Photo by @robcwilson @snoridgecrossfit

Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.

Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend

Results

Team WOD: Pt. 1: AMReps 12 mins: Row Cal & Team WOD: Pt. 2 FT: Team Isa-Grace & Solo WOD: Pt. 1 AMReps 5 mins: Row Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks

Team WOD: Pt. 1: AMReps 12 mins: Row Cal

 

As a Team of 2 complete as many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.

BTWB

 

Team WOD: Pt. 2 FT: Team Isa-Grace

 

AS a Team of 2 complete for time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row; alternate work/rest with your partner

BTWB

 

Solo WOD: Pt. 1 AMReps 5 mins: Row (cal)

 

As many reps as possible in 5 mins of:
Row Calorie
* Rest 2 min. then complete Part 2

BTWB

 

Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks

 

9-7-5 reps, for time of: 
Power Snatches (135#/95#)
Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row

BTWB

 

Photo by @robcwilson @snoridgecrossfit

Results

Overhead Squat 5-5-5 & AMRAP 15 mins: Double Unders, Row and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

BTWB

AMRAP 15 mins: Double Unders, Row and Overhead Squats

Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)

BTWB

Photo by @rocwilson @snoridgecrossfit

Watch Week 1 Semifinals Coverage

Results

SNORIDGE CROSSFIT