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Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single
3 RFT: Rows, Front Squats and Run3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
AbMat Sit-up
Air Squat
Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Rest 1 min between rounds
Photo by @robcwilson @snoridgecrossfit
CrossFit Partners With NOBULL as Title Sponsor for Games
23 Registered
For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press
Complete as many rounds as possible in 18 mins of:
5 Strict Pull-ups
7 Dumbbell Burpees (50#/35#)
9 Dumbbell Push Press (50#/35#)
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Snatches and Overhead Squats21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Regionals are back!
Breaking: CrossFit Announces The Ten Semifinal Events
No Results 🙁
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean (
20#/14#)
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
21 Registered
21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees21-15-9 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.
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 Unders4 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
Use the heaviest weight you can for each set.
Rest as needed between sets.
JackComplete 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!
Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
