Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips & Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

For time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips

Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips

Photo by @snoridgecrossfit

Haley Adams Confirms She is Returning for 2024 CrossFit Games Season

2024 CrossFit Open Registration is Live! (& you can get a t-shirt)

Results

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings & Pt. 1b: Single DB BOR 6-6-6-6 & Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Pt.1a: 5 RFQ: Muscle-ups, Ring Dips, and Toes-to-rings

5 rounds for quality of:
1 Muscle-up
2 Ring Dips
4 Toes-to-rings

Pt. 1b: Single DB BOR 6-6-6-6

Single Arm Db Bent Over Row 6-6-6-6

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

Pt. 2: AMRAP 20 mins: Shuttle Runs, Burpees, and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
6 Shuttle Runs, 50 ft
8 Burpees
12 Alternating Dumbbell Snatches (50/35)

Photo by @snoridgecrossfit

Time to register for the CF Games Open!

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks
  • You know you’re gonna do the workout so sign up
  • This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Qtrfinal WOD’s.
  • SRCF Athletes Signed up: 12

Results

Results cont

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows & Solo WOD: 12 RFT: DB Hang Clusters, Burpees, and Rows

Team WOD: 12 RFT: Dumbbell Hang Clusters, Burpees and Rows

12 rounds for time of:
10 Dumbbell Hang Clusters, pick load
10 Burpees
Row 250m

Solo WOD: 12 RFT: DB Hang Clusters, Burpees, and Rows

12 rounds for time of:
5 Dumbbell Hang Clusters, pick load
5 Burpees
Row 125m

 

Photo by @snoridgecrossfit

Results

Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-ups & Pt. 2: EMOM for 5 mins: Power Clean

Pt. 1: AMReps 10 mins: Clean & Jerks, Handstand Push-ups

As many reps in 10 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups

Pt. 2: EMOM for 5 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 5 mins.

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Hang Power Cleans, Pull-ups and Wall Balls & Solo WOD: AMRAP 12 mins: Hang Power Cleans, Pull-ups, and Wall Balls

Team WOD: AMRAP 20 mins: Hang Power Cleans, Pull-ups and Wall Balls

As a team of 2 complete as many rounds as possible in 20 mins of:
5 Hang Power Cleans, pick load
10 Pull-ups
15 Wall Balls (20/14)

Alternating exercises between partners

Teams of 2. One bar, one WB. RX+ WB 25/20

Solo WOD: AMRAP 12 mins: Hang Power Cleans, Pull-ups, and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans, pick load
10 Pull-ups
15 Wall Balls (20/14)

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 16 mins: Power Clean & Jerks, Double Unders and Power Snatches & Solo WOD: 10 RFT: Power Clean & Jerks, Double Unders, and Power Snatches

Team WOD: AMRAP 16 mins: Power Clean & Jerks, Double Unders and Power Snatches

Complete as many rounds as possible in 16 mins of:
5 Power Clean & Jerks (115/75)
30 Double Unders
5 Power Snatches (115/75)

Solo WOD: 10 RFT: Power Clean & Jerks, Double Unders, and Power Snatches

10 rounds for time of:
3 Power Clean & Jerks (115/75)
15 Double Unders
3 Power Snatches (115/75)

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows & Solo WOD: 3 RFT: Burpee Pull-ups, Power Cleans, and Rows

Team WOD: AMRAP 20 mins: Burpee Pull-ups, Rows, Power Cleans, and Rows

Complete as many rounds as possible in 20 mins of:
20 Burpee Pull-ups
Row 400m
20 Power Cleans (135/95)
Row 400m

Solo WOD: 3 RFT: Burpee Pull-ups, Power Cleans, and Rows

3 rounds for time of:
10 Burpee Pull-ups
Row 200m
10 Power Cleans (135/95)
Row 200m

Photo by @snoridgecrossfit

Results

Pt. 1: AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run & Pt. 2: EMOM for 5 mins: Power Clean + Push Press

Pt. 1: AMRAP 12 mins: Power Cleans, Dumbbell Push Press and Run

Complete as many rounds as possible in 12 mins of:
6 Power Cleans (155/105)
12 Dumbbell Push Press (50/35)
Run 200m

Pt. 2: EMOM for 5 mins: Power Clean + Push Press

1 Power Clean + Push Press, pick load

Every 1 min for 5 mins.

Photo by @snoridgecrossfit

Holiday Hours:

Christmas Week:

  • 12/23: “12 WOD’s of Christmas” annual workout at 9am and 10am
  • 12/25: Closed Monday for Christmas
  • 12/26: 9:30am One Class only (Team WOD)

New Year’s Week:

  • 12/30: Saturday normal 9am class
    • 1/1: Closed Monday for New Year’s Day
    • 1/2: TBD Stay Tuned for any changes

Results

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings & Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 20 mins of:
Partner Run 200m
8 Power Cleans (155/105)
10 Lateral Burpee Over Bars
12 Kettlebell Swings (53/35)

Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 16 mins of:
Run 200m
4 Power Cleans (155/105)
5 Lateral Burpee Over Bars
6 Kettlebell Swings (53/35)

Photo by @snoridgecrossfit

Results

Back Squat 1RM & Opt. 1: 4 RFT: Run and Single DB Walking Lunge & Opt. 2: 4 RFT: Run and Air Squats

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Opt. 1: 4 RFT: Run and Single DB Walking Lunge

4 rounds for time of:
Run 400m
Dumbbell Walking Lunge (50/35) 100 ft

Opt. 2: 4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

Photo by @snoridgecrossfit

Results