Back Squat 3-3-3 & AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air Squats

Back Squat 3-3-3

Back Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Shuttle Runs, 50 ft
10 Chest-to-bar Pull-ups
15 Air Squats

Photo by @snoridgecrossfit

Register for the CF Games Open

SRCF Athletes Signed up: 25

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

CrossFit Open Announcement 24.1 Head-to-Head Matchups: First Look and Predictions

Results

Back Squat 4-4-4 & 21-15-9: Ring Dips, Push Jerks and Back Squats

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

21-15-9: Ring Dips, Push Jerks and Back Squats

21-15-9 reps, for time of:
Ring Dip
Push Jerk (135/95)
Back Squat (135/95)

Photo by @snoridgecrossfit

CrossFit Open 24.2 Match-up: Justin Medeiros vs Colten Mertens

Results

Deadlift 3-3-ME & AMRAP 12 mins: C2B Pull-ups, Deadlifts, Handstand Push-ups and Deadlifts

Deadlift 3-3-ME

Deadlift 3-3-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 12 mins: C2B Pull-ups, Deadlifts, Handstand Push-ups and Deadlifts

Complete as many rounds as possible in 12 mins of:
12 Chest-to-bar Pull-ups
8 Deadlifts (245/165)
12 Handstand Push-ups
8 Deadlifts

Photo by @snoridgecrossfit

The Open Report: Week 3

Results

Bench Press 10-8-6-4-2 & "Death By" Burpee Box Jump

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

“Death By” Burpee Box Jump

Death By Burpee Box Jump

With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min

Continuing this for as long as you are able.

Photo by @snoridgecrossfit

The Open Report: Week 2

Results

Results cont

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips & Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

For time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips

Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips

Photo by @snoridgecrossfit

Haley Adams Confirms She is Returning for 2024 CrossFit Games Season

2024 CrossFit Open Registration is Live! (& you can get a t-shirt)

Results

Back Squat 3-3-3-3 & 18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups

Back Squat 3-3-3-3

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-ups

18-15-12-9-6 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 9
🎄Time: 6:30 🎄Where: At the Gym 🎄Bring food to share🎄

The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review

Results

Results cont

Back Squat 5-5-5-5 & "FGB Style" – Box Jumps, Hand Release Push-ups and Air Squats

Back Squat 5-5-5-5

Back Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

“FGB Style” – Box Jumps, Hand Release Push-ups and Air Squats

4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @snoridgecrossfit

BREAKING: 2024 CrossFit Games Season Dates Announced

Results

Results cont

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice & 15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

Alt EMOM 12 mins: Strict Handstand Push-ups and Muscle-up Practice

Every 1 min for 12 mins, alternating between:
4 Strict Handstand Push-ups
Muscle-up Practice

15 mins Max Reps: Box Step-ups, Jumping Pull-ups, Lunges, Burpees, T2B, Push-ups and Max RMU

In 15 mins, for max reps of:
50 Box Step-ups (24″/20″)
50 Jumping Pull-ups
40 Lunges
40 Burpees
30 Toes-to-bars
30 Push-ups
max reps in remaining time Ring Muscle-ups

Photo by @snoridgecrossfit

CrossFit Spins Off Masters, Teens & Adaptive Division Championships to New Host Partners

Results

Results cont

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups & Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

Complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115/75)
12 Pull-ups

Solo WOD: 10 RFT: Clean & Jerks, Lateral Burpees and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115/75)
5 Lateral Burpee Over Bars
7 Pull-ups

Photo by @snoridgecrossfit

So Much Pulling: How Rogue Invitational’s Programming Created Massive Differences in Workload Between Athletes

Results

Lifting: Bench Press and Bent Over Barbell Rows & Opt. 1: Jackie & Opt. 2: Jacked Jackie

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

Opt. 1: Jackie

For time:
Row 1000m
50 Thrusters (45/35)
30 Pull-ups

Opt. 2: Jacked Jackie

For time:
Row 1000m
60 Thrusters (65/45)
30 Pull Up (Chest To Bar)

Photo by @snoridgecrossfit

Events:

10/28 Saturday class: Frankenchipper 2.0

  • Saturday at 9:00am is the annual Frankenchipper WOD (Team and Solo version)
  • Wear a costume!

Coaches and Athletes React to 2024 Season Changes

Results