Front Squat 1-1-1 & 3 RFT: Rows, Front Squats and Run

Front Squat 1-1-1

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 Run

3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m

Photo by @robcwilson @snoridgecrossfit

The History of Dumbbell Open Workouts

Bench Press 10-8-6-4-2 & Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

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.

Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

3 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

Let’s break 30!

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Results

Results cont

Grettel & Checkout: FT: Bar Hangs, V Ups

Grettel

10 rounds for time of:
3 Clean & Jerks (135#/95#)
3 Burpees Over Bar

Checkout: FT: Bar Hangs, V Up (Alternating)

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)

Photo by @robcwilson @snoridgecrossfit
Sign up for the Open!

2021 CrossFit Games Open Team SRCF:

22 Registered

Let’s crack 30 registered.

Sign up for the Open

Push Press 2-2-2 & AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press

Push Press 2-2-2

 

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

Dumbbell Burpee

Young Guns 2021: Athletes to Watch This Season

Results

Results cont

Overhead Squat 3-3-3 & 21-15-9: Power Snatches and Overhead Squats

Overhead Squat 3-3-3

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 Squats

21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)

 
 
Photo by @robcwilson @snoridgecrossfit

Regionals are back!

Breaking: CrossFit Announces The Ten Semifinal Events

No Results 🙁

Front Squat 3-3-3 & FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

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

Sign up for the Open

The Medicine-Ball Clean

The Power of Progression, Part 2: Med-Ball Clean

Results

21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees

21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees

21-15-9 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.

At Quarterly Town Hall, Roza Urges Gyms to Support COVID Relief Legislation, Announces 1,000 Affiliates Have Returned

Results

Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups & 4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders

Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups

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 Unders

4 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

PROVEN : The Fittest Mini-Series OFFICIAL TRAILER

Results

Push Press 5-5-5 & Jack

Push Press 5-5-5

Push Press 5-5-5

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

Jack

Complete 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!

Games Central 02.09: The Goat Is Gone

Results 

Results cont

Power Clean 1-1-1-1-1 & AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans

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

Mat Fraser’s Top 5 Moments — 2019 Clean

Results

Results cont