3 RFT: Power Snatches, Bar Facing Burpees and Runs
3 rounds for time of:
21 Power Snatches (75#/55#)
10 Bar Facing Burpees
Run 200m
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Category: Daily WOD
Bench Press 5-5-5 & 5 RFT: Row Calories and Kettlebell Swings
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Calories and Kettlebell Swings
5 rounds for time of:
15/12 Row Calories
15 Kettlebell Swings (53#/35#)
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Reminder: Please make sure you cancel your MB booking if you can’t attend class to free it up for others.
7pm classes for M/T/W are back on the schedule starting next week!
Strict Pull-ups 5×5 & 4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups
4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups
4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
10 Two Hand Dumbbell Bent Over Rows, pick load
Double Dumbbell Front Rack Hold, 1 min
30 AbMat Sit-ups
* Not for time.
Photo by @robcwilson @snoridgecrossfit
Different focus today with Turkish Get-ups and not a timed WOD. This workout hits everything while learning a new movement that works the shoulders, back, core, legs as well as balance and coordination. Demo below.
Back Squat 5-5-5 & FGB Style: Wall Balls and Sumo Deadlift High-pulls
Back Squat 5-5-5
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Wall Balls and Sumo Deadlift High-pulls
5 rounds, 30 secs per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Even a power outage couldn’t keep us out! (Except for the night classes)
We added a 3pm class for Thursday 1/14 due to power being out today. Sign up on MindBody.
Starting next week we will have a M, T, W 7pm class regularly. All classes are currently for existing members and as we continue to move through phases of reopening we will look at taking on new members!
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.
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.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
11 Registered
Deadlift 5-5-5 & 4 RFT: Rows, Deadlifts and Hand Release Push-ups
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.
4 RFT: Rows, Deadlifts and Hand Release Push-ups
4 rounds for time of:
Row 300m
12 Deadlifts (185#/135#)
15 Hand Release Push-ups
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Don’t see a class spot at the you’re looking for? Check the entire days schedule as each day has spots this whole week.
Please note if you are waitlisted you need to wait until MindBody moves you into the class and shows registered when a spot opens up.
Please don’t forget your mask. Welcome back!
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
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.
20 RFT: DB Thrusters, DB Power Cleans and DB Push Jerks
20 RFT: DB Thrusters, DB Power Cleans and DB Push Jerks
20 rounds for time of:
5 Dumbbell Thrusters, pick load
3 Dumbbell Power Cleans, pick load
3 Dumbbell Push Jerks, pick load
* Use single DB or KB, alt arms each round. Goblet Thruster. If you have two DB then go for it!
Photo by @robcwilson @snoridgecrossfit
FT: Run, Kettlebell Swings and Double Unders
FT: Run, Kettlebell Swings and Double Unders
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
100 Double Unders
30 Kettlebell Swings (53#/35#)
Run 800m
Photo by @robcwilson @snoridgecrossfit
Sign Up for Classes is enabled! Starting Monday 1/11. Anyone who was previously signed up for Mon/Tue will need to sign up again.
For now we will NOT be scheduling a 7pm class slot.
M-Fr:
5:30am (no Thurs)
9:30am
10:30am (T/Th only)
11:30am
4pm
5pm
6pm
9:30am
10:30am (T/Th only)
11:30am
4pm
5pm
6pm
Sat:
9:30am, 10:30am
- 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.
- Coaches will open door(s) and/or use fans as needed to circulate air during workout.
3-2-1 Go!
AMRAP 12 mins: Single Arm Overhead Carries, Push-ups and DB Front Rack Box Step-ups
AMRAP 12 mins: Single Arm Overhead Carries, Push-ups and DB Front Rack Box Step-ups
Complete as many rounds as possible in 12 mins of:
100m Single Arm Dumbbell Overhead Carry (50#/35#)
12 Push-ups
8 Dumbbell Front Rack Box Step-ups (50#/35# to 20″)
Photo by @robcwilson @snoridgecrossfit
New Washington Reopening Plan from Inslee announced yesterday. We are making sense of the rules and planning to reopen next Monday 1/11 with limited classes of 5 and 1 waitlist spot.
Phase 1 Guidelines:
- Masks will be required for athletes and coaches (including during the WOD)
- Waitlist spot will be 1 per class, if someone cancels and a spot opens you will be moved into the class registration by MindBody. Being “waitlisted” does NOT mean you can just show up for class.
- All temp screening, health questions/criteria and cleaning protocol are the same as they have been since we last reopened in June.
Please do not sign up yet on MindBody until we post it is ready to register for classes! We are lining up coach availability and class schedule.