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Overhead Squat 2-2-2Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Push Press, Toes-to-bars and Run3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification
Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):
GwenClean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Tabata Burpee
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown. Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Photo by @robcwilson @snoridgecrossfit
New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.
Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Row and Overhead SquatsComplete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)
Photo by @rocwilson @snoridgecrossfit
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
* As a complex
8 RFT: Box Jump Overs and Power Cleans8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31st
CrossFit Games: The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.
Clean & Jerk 1-1-1-1-1Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Must Push Jerk not Push Press. Do not drop 10’s!
Photo by @robcwilson @snoridgecf
As a Team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Burpees
10 Power Snatches (95#/65#)
* Alternate each movement with your partner
Complete as many rounds as possible in 12 mins of:
Run 100m
10 Power Snatches (95#/65#)
10 Burpees
Photo by @robcwilson @snoridgecrossfit
CrossFit Announces Semifinals Reseeding; Toomey Competing at MACC
Squat Clean Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-barsComplete as many rounds as possible in 15 mins of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
New online pairs competition from CrossFit:
CrossFit Announces New Online Competition, More Community Events Going Forward
Any teams that want to sign up and participate in the CrossFit PairUP ThrowDOWN from May 20-24 are free to do so and I will program the WOD in class as a Team option. Note: You must sign up and register to participate.