Community. Coaching. Caring. Since 2009.
Lifting: Bench Press and Barbell CurlsBench Press 2-2-2-2, using heaviest weight per set
Barbell Curl 4-4-4-4, using heaviest weight per set
42-30-18 reps, for time of:
Wall Ball (20/14)
Hand Release Push-up
Row Calorie
Photo by @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Pull-ups
15.1 – CF Games OpenComplete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts (115/75)
5 Snatches (115/75)
Photo by @snoridgecrossfit
Time to register for the CF Games Open!
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Cleans and KB Swings5 rounds for time of:
7 Squat Cleans (155/105)
14 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
As a team of 2 complete as many rounds as possible in 20 mins of:
5 Hang Power Cleans, pick load
10 Pull-ups
15 Wall Balls (20/14)
Alternating exercises between partners
Teams of 2. One bar, one WB. RX+ WB 25/20
Solo WOD: AMRAP 12 mins: Hang Power Cleans, Pull-ups, and Wall BallsComplete as many rounds as possible in 12 mins of:
5 Hang Power Cleans, pick load
10 Pull-ups
15 Wall Balls (20/14)
Photo by @snoridgecrossfit
Alt Back Rack Reverse Lunge 10-10-10Alternating Back Rack Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 AbMat Sit-ups
50 Double Unders
50 AbMat Sit-ups
50 Walking Lunges
50 AbMat Sit-ups
50 Burpees
50 AbMat Sit-ups
Photo by @snoridgecrossfit
Record your best Squat Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 12 mins: Muscle-ups, Squat Snatches, and Box Jump OversComplete as many rounds as possible in 12 mins of:
3 Muscle-ups
6 Squat Snatches (95/65)
9 Box Jump Overs (24″/20″)
Photo by @snoridgecrossfit
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
LedesmaComplete as many rounds as possible in 20 mins of:
5 Parallete Handstand Push-ups
10 Toes Through Rings
15 Medicine Ball Cleans (20/14)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo. ~ www.crossfit.com
Photo by @snoridgecrossfit
d Barbell CurlsBench Press 3-3-3-3, using heaviest weight per set
Barbell Curl 6-6-6-6, using heaviest weight per set
8 rounds for time of:
10 Sumo Deadlift High-pulls (95/65)
12 Hand Release Push-ups
Photo by @snoridgecrossfit
Team WOD: AMRAP 16 mins: Power Clean & Jerks, Double Unders and Power SnatchesComplete as many rounds as possible in 16 mins of:
5 Power Clean & Jerks (115/75)
30 Double Unders
5 Power Snatches (115/75)
10 rounds for time of:
3 Power Clean & Jerks (115/75)
15 Double Unders
3 Power Snatches (115/75)
Photo by @snoridgecrossfit
