Community. Coaching. Caring. Since 2009.
Lifting: Deadlifts and Bent Over Barbell RowsDeadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
For time:
30 Double Unders
30 Burpees
30 Double Unders
30 Wall Balls (20#/14#)
30 Double Unders
30 Deadlifts (225#/155#)
30 Double Unders
30 Wall Balls
30 Double Unders
30 Burpees
Photo by @robcwilson @snoridgecrossfit
Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Squat Snatch 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Squat Snatches and Handstand Push-ups5 rounds for time of:
5 Squat Snatches (135#/95#)
15 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Strict Pull-ups, Strict Ring Dips, and Run / RowComplete as many rounds as possible in 16 mins of:
8 Strict Pull-ups
8 Strict Ring Dips
Run / Row (200m/250m)
* Choose Run 200m or Row 250m
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Single Arm Devil Press, Single Dumbbell Box Step-ups and Toes-to-barsComplete as many rounds as possible in 14 mins of:
10 Single Arm Devil Press (50#/35#)
10 Single Dumbbell Box Step-ups (50#/35# at 24″/20″)
10 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
As a team of 2 complete 3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Shoulder-to-overheads (115#/75#)
30 Squat Cleans (115#/75#)
* Alternate WB throws and one works/rests for bar movements. One bar and one med ball per team.
Solo WOD: 3 RFT: Wall Balls, Shoulder-to-Overheads, and Squat Cleans3 rounds for time of:
21 Wall Balls (20#/14#)
15 Shoulder-to-Overheads (115#/75#)
9 Squat Cleans (115#/75#)
Photo by @robcwilson @snoridgecrossfit
Welcome Zeke to the ranks of the SRCF Coaches! Zeke will be coaching the 5pm Monday and the NEW 8:30am Saturday classes. We are cancelling the 10:30am class due to lack of attendance.
Teens Class: We will resume our SRCF Teens class starting Tuesday 10/19. Classes are available every week on Tuesdays 4:00 – 5:00pm and Friday 2:00 – 3:00pm.
3 rounds for time of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Shoulder-to-overheads, 115/75 lbs
30 Squat Cleans, 115/75 lbs
* As a team of 2 complete 3 rounds for time. Split up reps for STO and Cleans. Alternate WB shots. One bar and one med ball per team.
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”
Donny21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!
Photo by @robcwilson @snoridgecrossfit
CrossFit Launches CrossFit Precision Care, Files 2 Trademarks