Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees
21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees
21-15-9 reps, for time of:
Row 500m
Deadlift (225#/155#)
Weighted Overhead Sit-up (25#/15#)
Lateral Burpee Over Bar
Photo by @robcwilson @snoridgecrossfit
Saturday AM Classes are a go! Please drive safely.
Overhead Squat 4-4-4 & FT: Rows, Hand Release Push-ups and Overhead Squats
Overhead Squat 4-4-4
Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Hand Release Push-ups and Overhead Squats
For time:
Row 1000m
50 Hand Release Push-ups
30 Overhead Squats (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Please stay tuned to our Facebook group and Instagram account for updates on snow impact for Saturday classes. We will make the call in the AM if we receive a significant amount of snow making travel an issue. If we are open please use your best judgment on how safe you feel driving to the gym!
2021 CrossFit Games Open Team SRCF:
21 Registered
No Results Pic
Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups & 4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders
Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
2 Turkish Get Up Alternating Arms
5 Strict Pull-ups
4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders
4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
12 Toes-to-bars
20 Wall Balls (20#/14#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Push Press 5-5-5 & Jack
Push Press 5-5-5
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jack
Complete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Live Announcements Are Back in the CrossFit Open!
Push Press 5-5-5
Push Press 5-5-5
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 5-5-5
Push Press 5-5-5
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 5-5-5 & 7 RFT: Medicine Ball Cleans and Burpees
Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Medicine Ball Cleans and Burpees
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
17 Registered
Front Squat 5-5-5
Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 1-1-1-1-1 & AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans
Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans
Complete as many rounds as possible in 12 mins of:
7 Pull-ups
5 Handstand Push-ups
3 Power Cleans (155#/105#)
* Scale: Pull-ups to ring row or band; HSPU to DB Press or Box Pike.
Photo by @robcwilson @snoridgecrossfit