Community. Coaching. Caring.
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 Slam Balls, 30/20 lbs
10 Box Jump Overs
20 Slam Balls, 30/20 lbs
10 Box Jump Overs
30 Slam Balls, 30/20 lbs
10 Box Jump Overs
40 Slam Balls, 30/20 lbs
10 Box Jump Overs
50 Slam Balls, 30/20 lbs
10 Box Jump Overs
Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls, 20/14 lbs
3 Bar Muscle-ups
1 Squat Clean, pick load
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 15 mins: Air Squats, Handstand Push-ups and DeadliftsComplete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 this Thursday due to coaching shifts and attendance. Please try to come to other class times!
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team IsabelIn teams of 2, complete for time:
60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time
10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees
For time:
100 AbMat Sit-Ups
Photo by @snoridgecrossfit
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs10 rounds for time of:
20 Double Unders
15 Air Squats
5 Handstand Push-ups
1 Rope Climb (15 ft)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 next Thrusday due to coaching shifts and attendance. Please try to come to other class times!
Events:
SRCF Ugly Christmas Sweater Party and Potluck
Hang Power Clean 3-3-3Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Rows, C2B Pull-ups, Toes-to-bars, and Overhead SquatsComplete as many rounds as possible in 20 mins of:
Row 250m/225m
5 Chest-to-bar Pull-ups
10 Toes-to-bars
15 Overhead Squats (75#/55#)
Photo by @snoridgecrossfit
Push Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Box Jumps, Push Press and DeadliftsComplete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press (115#/85#)
15 Deadlifts (115#/85#)
Photo by @snoridgecrossfit
Registration for the 2023 Open Is Now Live!
The largest fitness event in the world starts Feb. 16, 2023. Earlier than ever before, registration for the 2023 NOBULL CrossFit Games Open is now live.
No matter your fitness level, the Open is for everyone. This is an all-inclusive worldwide event that brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community.
If you’ve never tried CrossFit, training for the Open is a great place to start. And whether you are striving to become the Fittest on Earth, want to challenge yourself and set a fitness goal, or enjoy the fun of a community event with your friends at your gym, the Open is for you. Register now.
