Community. Coaching. Caring. Since 2009.
Team WOD: MartinFor time, with a partner:
Row, 2000 m
100 Deadlifts, 1x bodyweight
50 Thrusters, 95/65 lbs
Row, 1000 m
100 Hand Release Push-ups
50 Pull-ups
Row, 500 m
100 Sit-ups
100 Wall Balls, 20/14 lbs
British Army Pvt. Martin Simon George Bell from 2nd Battalion, Parachute Regiment, was killed on Jan. 25, 2011, near the village of Spoor Kalay in Helmand Province, Afghanistan. Bell was fatally wounded by an improvised explosive device as he was moving to assist a comrade who had been injured nearby.
A man of service, Bell served three years as a Police Community Support Officer in West Yorkshire before joining the Parachute Regiment. Bell is survived by his parents, Simon and Elaine, and his brothers, Oliver and Philip.
For time:
Row, 750 m
50 Deadlifts, 1x bodyweight
25 Thrusters, 95/65 lbs
Row, 500 m
50 Hand Release Push-ups
25 Pull-ups
Row, 250 m
50 AbMat Sit-ups
25 Wall Balls, 20/14 lbs
Photo by @snoridgecrossfit
There will be a slight pricing increase effective Jan. 1 (~ 3.5% across all rates) to account for rising costs across the board. We are still the lowest cost affiliate or gym that offers CrossFit on the east side. In our last 15 years we have done this only twice, and we do not take this lightly.
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Shuttle Runs, DB Push Jerks, Lateral Burpees, and Toes-to-barComplete as many rounds as possible in 15 mins of:
5 Shuttle Runs, 50 ft
10 Dumbbell Push Jerks, 50/35 lbs
5 Lateral Burpee Over Dumbbells
10 Toes-to-bars
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
• 12/31: Tuesday 9:30am One Class only (Team WOD)
• 1/1: Closed Wednesday for New Year’s Day
Team WOD: FT: Double DB Devil Press and Double DB Step UpsFor time:
10/8 Partner Calorie Rows
— then —
100 Double Dumbbell Devil Press, 35/20 lbs
100 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
Complete as many rounds as possible in 15 mins of:
4 Double Dumbbell Devil Press, 35/20 lbs
6 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
10/8 Row Calories
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
• 12/31: Tuesday 9:30am One Class only (Team WOD)
• 1/1: Closed Wednesday for New Year’s Day
There will be a slight pricing increase effective Jan. 1 (~ 3.5% across all rates) to account for rising costs across the board. We are still the lowest cost affiliate or gym that offers CrossFit on the east side. In our last 15 years we have done this only twice, and we do not take this lightly.
Rich Froning, Caity Matter Henninger Headline New CrossFit Games Safety and Advisory Board
EMOM for 8 mins: Hang Power Snatch + Overhead Squat1 Hang Power Snatch + Overhead Squat, pick load
Every 1 min for 8 mins.
10 rounds for time of:
5 Burpees
4 Deadlifts, 135/95 lbs
3 Hang Power Snatches, 135/95 lbs
2 Overhead Squats, 135/95 lbs
Photo by @snoridgecrossfit
Record your best Pause Front Squat (2 Seconds) 1 Rep Max lift.
Football Gone Bad3 rounds, 1 min per station, of:
Thruster, 95/65 lbs
Box Jump, 20 in
Double Under
Push-up
Row (calories)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
12 WOD’s of Christmas at SRCF (v3)For time:
1 Sumo Deadlift High-pull, 75/55 lbs
2 Thrusters, 75/55 lbs
1 Sumo Deadlift High-pull
3 Push Press, 75/55 lbs
2 Thrusters
1 Sumo Deadlift High-pull
4 Power Cleans, 75/55 lbs
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
6 Kettlebell Swings, 53/35 lbs
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
8 Box Jumps, 24/20 in
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
10 Alternating Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
11 Kettlebell Goblet Squats, 53/35 lbs
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
Merry Christmas! Like the song 12 days of Christmas. Complete 1rep SDHP, then repeat down 2 Thruster / 1 SDHP, then 3PP/2THR/1SDHP, then 4/3/2/1, 5/4/3/2/1 continuing the pattern back up to 12 and back down the descending ladder.
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
Team WOD: AMRAP 18 mins: Power Snatches, Toes-to-bars and Lateral Burpee Over BarsComplete as many rounds as possible in 18 mins of:
6 Power Snatches, 115/75 lbs
6 Toes-to-bars
6 Lateral Burpee Over Bars
Complete as many rounds as possible in 12 mins of:
6 Power Snatches, 115/75 lbs
6 Toes-to-bars
6 Lateral Burpee Over Bars
Photo by @snoridgecrossfit
Squat Clean Thruster 1-1-1-1-1Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21-15-9 reps of:
Power Clean, 95/65 lbs
Thruster, 95/65 lbs
— Rest 2 mins —
15-12-9 reps of:
Power Clean, 115/75 lbs
Thruster, 115/75 lbs
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
Alt EMOM 10 mins: Deadlifts and Hollow RocksEvery 1 min for 10 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Complete as many rounds as possible in 16 mins of:
Row, 250/225 m
10 Deadlifts, 155/105 lbs
15 AbMat Sit-ups
20 Double Unders
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
