Community. Coaching. Caring. Since 2009.
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
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
5 RFT: Deadlifts, Hang Power Cleans and Double Unders5 rounds for time of:
12 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
30 Double Unders
Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
16 Registered
Updated CrossFit Games Rule Book Clarifies Semifinals, Last-Chance Qualifier
Shoulder Press 1RMRecord your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
8 Burpee Box Jump Overs (24″/20″)
8 Push Press (115#/75#)
Photo by @robcwilson @snoridgecrossfit
One more reason to sign up for the CrossFit Open starting March 11th! You are guaranteed to finish one spot higher than you would’ve before this:
Power Clean & Jerk, pick load
Every 1 min for 10 mins.
FT: Run and Power Clean & JerksFor time:
Run 200m
2 Power Clean & Jerks (155#/105#)
Run 200m
4 Power Clean & Jerks
Run 200m
6 Power Clean & Jerks
Run 200m
8 Power Clean & Jerks
Run 200m
10 Power Clean & Jerks
Photo by @robcwilson @snoridgecrossfit
Coach Lisa is back! She will be coaching and assertively yelling at you on Tuesday’s and Thursday’s at 4pm.
btwb: THE NEW APP IS NEARLY HERE!
beyondthewhiteboard (btwb) launched a new app that updates everything. See above article for what has changed and how it works. Tons of new features!
2021 CrossFit Games Open Team SRCF:
15 Registered
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-upsComplete as many rounds as possible in 20 mins of:
30 Row Calories
20 Hand Release Push-ups
12 Alternating Single Leg V-ups
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 2-2-2Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
6 Dumbbell Push Press (50#/35#)
9 Pull-ups
12 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Swag alert!
New t-shirts/tanks and hoody preorder is up in the SRCF Facebook page. Go there for details and to post your order.
Breaking: Mayhem Freedom Reveals New Roster, Sets Sights On Fifth Title
Deadlift 2-2-2Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Deadlift (155#/105#)
Rest 1 min
Tabata Bar Facing Burpee
Rest 1 min
Tabata Toes-to-bar
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
FT: Thruster and Run LadderFor time:
30 Thrusters (75#/55#)
Run 800m
20 Thrusters (95#/65#)
Run 400m
15 Thrusters (115#/75#)
Run 200m
* Change plates as you go
Photo by @robcwilson @snoridgecrossfit
The CrossFit Open will take place from March 11-29. This year, the CrossFit Games will take place between July 29 and Aug. 1. Keep scrolling to see a couple of the unique ways you can personalize your Games experience. To learn more about the CrossFit Games season, click here.
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-upsFor 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
21 Kettlebell Swings (53#/35#)
12 Push-ups
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
15 Registered