Community. Coaching. Caring. Since 2009.
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2EComplete as many rounds as possible in 18 mins of:
10 Hang Power Snatches (95/65)
10 Wall Balls (20/14)
10 Knees-to-elbows
Photo by @snoridgecrossfit
Paul Pena7 rounds, each round for time, of:
Run 100m
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24″/20″)
Rest 3 mins between each round.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia. ~ www.crossfit.com
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9
Time: 6:30 Where: At the Gym Bring food to share
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30 Where: At the Gym Bring food to share
The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review
Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-upsIn 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20/14)
10 Push Press (95/65)
10 Medicine Ball Sit-ups (20/14)
In 14 mins do:
Run 600m
then in the remaining time, AMRAP of:
7 Push Press (95/65)
7 Medicine Ball Cleans (20/14)
7 Medicine Ball Sit-ups (20/14)
Photo by @snoridgecrossfit
Team WOD: AMRAP: Burpees, Row, Sit-ups, Double Unders and LungesComplete as many rounds as possible in 30 mins of:
10 Burpees
20 Row Calories
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Photo by @snoridgecrossfit
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
13.2 – CrossFit Games OpenComplete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Back Squat 4-4-4-4Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
Run 200m
10 Back Squats (115/75)
10 Pull-ups
Photo by @snoridgecrossfit
Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner DeadliftsFor time:
60 Partner Alternating Wall Balls (20/14)
40 Box Jump Overs (24″/20″)
20 Partner Deadlifts (275/185)
45 Partner Alternating Wall Balls
30 Box Jump Overs
15 Partner Deadlifts
30 Partner Alternating Wall Balls
20 Box Jump Overs
10 Partner Deadlifts
15 Partner Alternating Wall Balls
10 Box Jump Overs
5 Partner Deadlifts
4 rounds for time of:
10 Deadlifts (225/155)
15 Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
Complete as many rounds as possible in 5 mins of:
4/4 Toes-to-bars
6/6 Alternating V-ups
8/8 AbMat Sit-ups
Photo by @snoridgecrossfit
Every 1 min for 18 mins, alternating between:
Run 100m
10 Hang Power Snatches (95/65)
25 Double Unders
Pt. 2: EMOM for 6 mins: Hang Power Snatch1 Hang Power Snatch, pick load
Every 1 min for 6 mins.
Photo by @snoridgecrossfit
