5 RFT: Run, Deadlifts and AbMat Sit-ups
5 rounds for time of:
Run 200m
10 Deadlifts (225#/155#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Category: Daily WOD
Overhead Squat 3-3-3 & 21-18-15-12-9: Power Snatches and Overhead Squats
Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9: Power Snatches and Overhead Squats
21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Photo by @robcwilson @snoridgecrossfit
New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways
Shoulder Press 2-2-2-2 & Row: 4 x 500m Repeats
Shoulder Press 2-2-2-2
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 4 x 500m Repeats
Each for time:
Row: 4x 500m
Rest as needed between efforts.
* 3 min. rest between max efforts. Share a rower if needed.
Photo by @robcwilson @snoridgecrossfit
Murph & ½ Murph
Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
½ Murph
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.
Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend
Team WOD: Pt. 1: AMReps 12 mins: Row Cal
Team WOD: Pt. 1: AMReps 12 mins: Row Cal
As many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.
Team WOD: Pt. 1: AMReps 12 mins: Row Cal & Team WOD: Pt. 2 FT: Team Isa-Grace & Solo WOD: Pt. 1 AMReps 5 mins: Row Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks
Team WOD: Pt. 1: AMReps 12 mins: Row Cal
As a Team of 2 complete as many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.
Team WOD: Pt. 2 FT: Team Isa-Grace
AS a Team of 2 complete for time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row; alternate work/rest with your partner
Solo WOD: Pt. 1 AMReps 5 mins: Row (cal)
As many reps as possible in 5 mins of:
Row Calorie
* Rest 2 min. then complete Part 2
Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks
9-7-5 reps, for time of:
Power Snatches (135#/95#)
Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 5-5-5 & AMRAP 15 mins: Double Unders, Row and Overhead Squats
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Row and Overhead Squats
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)
Photo by @rocwilson @snoridgecrossfit
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3 & FT: Wall Balls and Kettlebell Swings
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Kettlebell Swings
For time:
25 Wall Balls (20#/14#)
5 Kettlebell Swings (70#/53#)
20 Wall Balls
10 Kettlebell Swings
15 Wall Balls
15 Kettlebell Swings
10 Wall Balls
20 Kettlebell Swings
5 Wall Balls
25 Kettlebell Swings
Photo by @robcwilson @snoridgecrossfit
Memorial Day Murph is this Monday! 4 class heats, sign up on MindBody. Variations are Full Murph, 1/2, 1/4 or 1/2 with longer runs.
- Multiple waves (Sign up on MindBody only)
- 8:15am-9:30am
- 9:30am-10:45am FULL
- 10:45am-12pm
- 12pm-1:15pm
- 1/2 or (1/4) Murph and Full Murph options
- All other classes cancelled
- If you complete Murph (any variation) get a free FitAid!