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For time:
Row 2000m
100 Thrusters (45#/35#)
60 Pull-ups
* Working in teams of two, the following rules apply: 1. each person must complete half the workout; 2. one person works at a time; 3. the row portion must be broken up as 4 x 500s.
For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups
* Choose Solo version or Team version
As many rounds as possible in 20 minutes of:
6 Deadlifts (185#/135#)
7 Burpee Pull-ups
10 Kettlebell Swings (53#/35#)
50 Double Unders
Post total rounds.
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Overhead Walking Lunge With Plates (45#/25#)
10 Box Jump Overs (24″/20″)
5 Handstand Push-ups
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
25 Push-ups
Run 400m
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 Power Cleans, pick load
Every 1 min for 10 mins.
Does not have to be touch and go. OnRamp grads scale to Hang Power Cleans.
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com
Pic by @robcwilson
On Tuesday the CF Games begin! We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks