Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
Category: Daily WOD
Lifting: Deadlifts and Hollow Rocks & AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double Unders
Complete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders
Photo by @snoridgecrossfit
Hope everyone had a safe and happy holiday! Normal class schedule this week. Welcome back!
EMOM for 5 mins: Strict Pull-ups
EMOM for 5 mins: Strict Pull-ups & FGB Style: Row Cal, Power Snatches and Lateral Burpees
FGB Style: Row Cal, Power Snatches and Lateral Burpees
4 rounds, 1 min per station, of:
Row Calories
Power Snatch (75#/55#)
Lateral Burpee (Over Barbell)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Front Squat 5-5-5-5 & Alt EMOM 21 mins: Supine Ring Rows, Front Squats, and KB Swings
Front Squat 5-5-5-5
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Supine Ring Rows, Front Squats, and KB Swings
Every 1 min for 21 mins, alternating between:
6 Supine Ring Rows
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)
Photo by @snoridgecrossfit
Push Press 4-4-4-4 & CrossFit Games Open 12.3
Snatch 1-1-1 & AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches
Snatch 1-1-1
Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches
As many reps as possible in 13 mins of:
3 Row Calories
3 Squat Snatches (115#/75#)
6 Row Calories
6 Squat Snatches
9 Row Calories
9 Squat Snatches
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Holiday Schedule:
Please check our Facebook group and IG for the most updated weather related changes to class schedules. If we cancel a class we will also cancel it in MindBody as soon as possible.
- 12/19 Mon – 12/22 Thur: Regular schedule
- 12/23 Friday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
- 5:00pm
- 12/24 Saturday: Closed
- 12/26 Mon – 12/30 Fri: Regular schedule
- 12/31 Saturday: TBD
EMOM for 10 mins: 1 Hang Power Clean & 7 RFT: Hang Power Cleans, Wall Balls, and Double Unders
7 RFT: Hang Power Cleans, Wall Balls, and Double Unders
7 rounds for time of:
7 Hang Power Cleans (135#/95#)
14 Wall Balls (20#/14#)
21 Double Unders
Photo by @snoridgecrossfit
12 WOD’s of Christmas at SRCF (v3)
12 WOD’s of Christmas at SRCF (v3)
For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photos by @snoridgecrossfit
We had an awesome Holiday Potluck party on Saturday night with plenty of great food and drinks! We had a photo “booth”, lights, decorations, plenty of ugly sweaters, costumes and festive attire! Lots of fun and glad so many of you made it out this year.
Deadlift 6-4-2 & 5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs
Deadlift 6-4-2
Deadlift 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs
5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts (pick load)
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft
Photo by @snoridgecrossfit