Category: CF Games

Deadlift 3-3-3 & AMRAP 12 mins: Pull-ups, Deadlifts and Air Squats

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

AMRAP 12 mins: Pull-ups, Deadlifts and Air Squats

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Deadlifts (155#/105#)
15 Air Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

The 2021 CrossFit Open May Not Be As Different As You Think

Results

Shoulder Press 5-5-5 & 30-20-10: Push Press, Box Step-ups and Ring Rows

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

30-20-10: Push Press, Box Step-ups and Ring Rows

30-20-10 reps, for time of:
Push Press (95#/65#)
Box Step-up (24″/20″)
Ring Row
Rest 30 secs
* Box Step are unweighted. RX Ring Row = Feet are minimum 1 ft. in front of rings.

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

11 Registered

Sign up

Results

4 RFT: Air Squats, Push-ups, Walking Lunges and Runs

4 RFT: Air Squats, Push-ups, Walking Lunges and Runs

4 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Reopening on Monday 1/11 for limited daily classes!  Please use sign-ups on MindBody.

  • Class sizes are limited 5 people + 1 waitlist spot. Waitlisted athletes will be confirmed into class on MindBody as a spot opens up. Do NOT assume if you are waitlisted that you are confirmed into class. (As we move through phases etc. we will increase the class size)
  • NEW: Masks are required for coaches AND athletes working out. Please cooperate and wear it. Programming will be adjusted for this.
  • All check-in screening steps (temp check and health questions) are the same
  • All cleaning requirements are the same
  • MindBody sign-ups and check-in’s required
  • Please bring back the equipment you checked out when you come to class next week. Coaches will verify all equipment and sign in on the sheet.

Sign up for the CrossFit Open coming in March! The whole gym is doing it so just sign up already.

AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows

AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows

Complete as many rounds as possible in 15 mins of:
9 Dumbbell Power Cleans, pick load
12 Burpees
15 Dumbbell Bent Over Rows, pick load
* Use a single DB or KB for both movements. Split reps each set between arms. If you have 2 DB use both.

BTWB

Photo by @robcwilson @snoridgecrossfit

The extension of the shutdown order is one m,ore week. We are planning to reopen limited classes starting Tuesday, 1/12. Stay tuned.

Where to Watch CrossFit Games Documentaries

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & @Home: 5x RFT: Kettlebell Swings, Burpees and Run

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls

Complete as many rounds as possible in 15 mins of:
40 Push Press (115#/75#)
Run 400m
40 Burpees
Run 400m
40 Ball Slams (30#/20#)
Run 400m

BTWB

@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

@Home: 5x RFT: Kettlebell Swings, Burpees and Run

5 rounds, each round for time, of:
16 Kettlebell Swings (53#/35#)
8 Burpees
Run 100m

Rest 2 mins between each round.

BTWB

Photo by @robcwilson @snoridgecrossfit

Rains come tomorrow so if you want to grab an outdoor workout today we have a couple open spots remaining on the 12pm WOD. Sign up on MindBody!

Expanded Opportunities for Age Group Athletes and a “Covid-Proof” Season, Castro Sheds More Light on 2021 and Beyond

3 RFT: Air Squats, Hand Release Push-ups, Burpee Over Dumbbells and Single Arm Dumbbell Power Clean & Jerks

3 RFT: Air Squats, Hand Release Push-ups, Burpee Over Dumbbells and Single Arm Dumbbell Power Clean & Jerks

3 rounds for time of:
40 Air Squats
30 Hand Release Push-ups
20 Burpee Over Dumbbells
20 Single Arm Dumbbell Power Clean & Jerks
* Full PC&J from floor – 10 each arm

BTWB

Photo by @robcwilson @snoridgecrossfit

There are still some open spots for the Tuesday and Wednesday outdoor classes. Check MindBody for availability!

Give the Gift of the CrossFit Open

Accessory Work: Single Arm Bent Over Row 15-15-15 & 5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

Accessory Work: Single Arm Bent Over Row 15-15-15

 

Single Arm Bent Over Row 15-15-15

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

BTWB

 

5 RFT: Goblet Squats, Box Jumps and Flutter Kicks

 

5 rounds for time of:
15 Goblet Squats, pick load
20 Box Jumps (24″/20″)
30 Flutter Kicks
* Flutter kick is 2 kicks = one rep (i.e. 60 single kicks or count on same leg for 30)

BTWB

 

Photo by @robcwilson @snoridgecrossfit

Outdoor Classes 12/22 Tues and 12/23 Wed!
Sign up on MindBody…give people a chance before taking both days. As long as the weather stays dry we will plan to run these classes.

  • 12/22 Tuesday
    • 10:30am – 11:15am
    • 11:15am – 12:00pm
    • 12:00pm – 12:45pm
    • 4:00 – 4:45pm
  • 12/23 Wednesday
    • 10:30am – 11:15am
    • 11:15am – 12:00pm
    • 12:00pm – 12:45pm
    • 4:00 – 4:45pm

The 2021 Season Schedule, Beginning With the Open March 11

Zachary Tellier

Zachary Tellier

 

For time:
10 Burpees
— then —
10 Burpees
25 Push-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats

BTWB

 

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan

Photo by @robcwilson @snoridgecrossfit

Meeting Between Masters Fitness Collective, Castro and Roza Sparks Hope for Masters Division Games Future

Accessory Work: Single Arm Bent Over Row 15-15-15 & FT: Air Squats, Walking Lunges, Push-ups

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

BTWB

FT: Air Squats, Walking Lunges, Push-ups

For time:
50 Air Squats
20 Walking Lunges
20 Push-ups
40 Air Squats
20 Walking Lunges
20 Push-ups
30 Air Squats
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Walking Lunges
20 Push-ups
10 Air Squats
20 Walking Lunges
20 Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Colleen Fotsch Goes From Division I Swimmer, CrossFit Standout to USA Bobsled Women’s National Team

SCHEDULE:

On Tuesday, Wednesday and Thursday 12/1 – 12/3 as long as the weather stays dry we will be coaching two outdoor classes (45 min each) in the alley behind the gym.
Please sign up via MindBody.
Times:
  • 11:30am-12:15pm
  • 4:00-4:45pm
– Sign-ups spots are limited with one wait list spot per class
– Spots only for current members
– 45 minutes per class
– Wait out front of the gym for each class to be screened and to allow them to clean up / leave. Then you will need to go around back.
– No hanging out after around back or using the inside of the gym.
– Dress warm!

Death By – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

“Death By” – Dumbbell Goblet Thrusters and Burpees: 1 rep + 1 rep

With a continuously running clock perform:
1 Dumbbell Goblet Thruster and 1 Burpee in the first 1 min
2 Dumbbell Goblet Thrusters and 2 Burpees in the second 1 min
3 Dumbbell Goblet Thrusters and 3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Add 1 rep to both exercises each rd. Must complete all reps for both exercise in the minute.

BTWB

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Secret Weapon

SNORIDGE CROSSFIT