E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load
Every 2 mins for 10 mins.
* Use mats
Category: Daily WOD
Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run & Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run
Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run
As a team of 2 complete as many rounds as possible in 22 mins of:
8 Deadlifts (225#/155#)
10 Toes-to-bars
Run 200m
* Alternate after each movement (one DL, one partner does T2B, etc.)
Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run
5 rounds for time of:
10 Deadlifts (225#/155#)
15 Toes-to-bars
Run 200m
Photo by @robcwilson @snoridgecrossfit
Welcome Tiana to the SRCF Coaching ranks! Tiana has completed her L1, shadowing, and training and will be providing some coverage next week and will soon be coaching a new 5:30am class on Thursdays starting July 1st and also taking over the Tuesday 5pm classes in July.
We are very excited to be able to add her talents and passion for CrossFit to the rest of our awesome coaching staff!
Events:
Hero Week is coming 7/3-7/10!
Bench Press: 10RM & AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories
Bench Press: 10RM
Record your best Bench Press 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
* Warm up sets should be in the 5+ rep range until your 10RM attempt
AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories
Complete as many rounds as possible in 15 mins of:
40 Double Unders
20 Single Dumbbell Hang Clean & Jerks (50#/35#)
40 Double Unders
20/15 Row Calories
Photo by @robcwilson @snoridgecrossfit
Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs
Squat Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Run, Power Snatches, Run, and Box Jump Overs
5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
It wouldn’t be the Games without some sort of controversy:
CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement
Back Squat 1-1-1-1-1 & AMRAP 15 mins: Rope Climbs, Wall Balls and Run
Back Squat 1-1-1-1-1
Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Rope Climbs, Wall Balls and Run
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Wall Balls (20#/14#)
Run 200m
Photo by @robcwilson @snoridgecrossfit
FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees
FQ: Handstand or Handstand Walk Practice
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees
For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees
Photo by @robcwilson @snoridgecrossfit
Why Doctors Recommend (and Do) CrossFit: Movement Is Life
FQ: Handstand or Handstand Walk Practice
FQ: Handstand or Handstand Walk Practice
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
E2MOM for 10 mins: 1 Power Clean + 2 Front Squat & Elizabeth
E2MOM for 10 mins: 1 Power Clean + 2 Front Squat
1 Power Clean + 2 Front Squat, pick load
Every 2 mins for 10 mins.
Photo by @robcwilson @snoridgecrossfit
Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups
Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups
As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups
* Alternate reps as needed; one partner works at a time
Post total time.
Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups
3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown
Events:
Coming July 3-9
Hero Week: The entire week of programming will feature Hero Workouts
More to come!
Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Push-ups and Squat Snatches
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit