Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks & Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
200m Med Ball Run (20#/14#)
25 Wall Balls (20#/14#)
25 Power Cleans (115#/75#)
25 Push Jerks (115#/75#)
200m Med Ball Run
25 Push Jerks
25 Power Cleans
25 Wall Balls
200m Med Ball Run

Photo by @robcwilson @snoridgecrossfit

Team WOD: Partner deadlifts, Row and Ball Slams & Solo WOD: 5 RFT: Deadlifts, Ball Slams, and Run Intervals

Team WOD: Partner deadlifts, Row and Ball Slams

Complete as many rounds as possible in 20 mins of:
10 Partner deadlifts, pick load
20 Row Calories
30 Ball Slams (30#/20#)

Solo WOD: 5 RFT: Deadlifts, Ball Slams, and Run Intervals

5 rounds for time of:
10 Deadlifts (225#/155#)
15 Ball Slams (30#/20#)
Run 200m
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

Results

Clean & Jerk: 10 Min to find 1RM & Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press

Clean & Jerk: 10 Min to find 1RM

Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.

Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press

3 rounds for time of:
21 Row Calories
15 Box Jump Overs (24″/20″)
9 Dumbbell Devil Press (50#/35#)
* Use two DB’s for Devil Press

Photo by @robcwilson @snoridgecrossfit

Results

Team and Solo WOD: Air Force WOD

Team WOD: Air Force WOD

For Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls
40 Overhead Squats
40 Push Jerks
40 Front Squats

* Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member working per minute on the bar at a time.

Post total time.

Solo WOD: Air Force WOD

For time:
20 Thrusters (95#/65#)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squat
20 Front Squats

* At the start of each minute do 4 Burpees

Photo by @robcwilson @snoridgecrossfit

Announcements:

  • We are adding a 6:30am class for Tues/Th starting this Tuesday, January 4th!

Results

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps

As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)

* Alternate work/rest with your partner. One bar and one box.

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (24″/20″)

Photo by @robcwilson @snoridgecrossfit

VIDEO: Top 5 Clean and Jerks from Dubai CrossFit Championship Event 2

Results

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters & Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters (Pick load)
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters
* Alternate work/rest and split reps. Take 10 min as a team to warm up to a heavy Cluster.

Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters (135#/95#)
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters

Photo by @robcwilson @snoridgecrossfit

This Thursday on 12/16 we will be programming our memorial workout for “Cassie” at all classes. It will feature movements that she loved.

How to Watch Dubai CrossFit Championship LIVESTREAM

Results

Team WOD: Burpee To Plate, Deadlifts, Wall Balls & Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

As a Team of 2 complete as many rounds as possible in 18 mins of:
6 Burpee To Plates (45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.

* Alternate exercises: Partner 1 completes 6 Burpees to Plate, partner 2 completes the DL, then partner 1completes the 12 WB. Continue alternating each exercise.

Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Burpee-to-Plates (45#)
7 Deadlifts (185#/135#)
9 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

New SRCF Trucker/Patch hats are here ($26 plus tax)!  These are available first come/first serve.

Dubai CrossFit Championship Announces Event In Ski Resort in Mall of Emirates

Results

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups & Solo WOD: AMRAP 14 mins w/ Buy-in: Run then Push Press, Med Ball Cleans, and Med Ball Sit-ups

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Push Press, and Med Ball Sit-ups

As a team of 2 in 20 mins do:
Row 1500m
Run 1200m
then in the remaining time, AMRAP of:
10 Medicine Ball Cleans (20#/14#)
10 Push Press (95#/65#)
10 Medicine Ball Sit-ups (20#/14#)
* As a team of 2 one partner will row while the other runs. Split distance however you want. When both 1500m Row and 1200m Run totals are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.

Solo WOD: AMRAP 14 mins w/ Buy-in: Run then Push Press, Med Ball Cleans, and Med Ball Sit-ups

In 14 mins do:
Run 600m
then in the remaining time AMRAP of:
7 Push Press (95#/65#)
7 Medicine Ball Cleans (20#/14#)
7 Medicine Ball Sit-ups (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches & Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches

Team WOD: FT: Double Unders, Partner Wall Balls, and Power Snatches

As a team of 2 complete for time:
150 Double Unders
60 Partner Alternating Wall Balls (20#/14#)
30 Power Snatches (115#/80#)
60 Partner Alternating Wall Balls
30 Power Snatches
60 Partner Alternating Wall Balls
150 Double Unders
* As a team of 2, alternate work/rest

Solo WOD: 5 RFT: Double Unders, Wall Balls and Power Snatches

5 rounds for time of:
30 Double Unders
15 Wall Balls (20#/14#)
7 Power Snatches (115#/75#)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/22 Mon – 11/24 Wed: Regular schedule
  • 11/25 Thursday: Closed
  • 11/26 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/27 Saturday: Regular schedule

Results

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups & Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

As a team of 2 complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts (135#/95#)
40 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
20 Chest-to-bar Pull-ups
* As a team of 2 alternate work/rest

Solo WOD: 5 RFT: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-ups

5 rounds for time of:
30 Double Unders
14 Deadlifts (135#/95#)
12 Hang Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
8 Chest-to-bar Pull-ups

Photo by @robcwilson @snoridgecrossfit

Mayhem Making Monstrous Offseason Moves, Adds 2 Top Ten Games Finishers, 4 Total

Results