Alt EMOM 10 mins: Deadlifts and Strict Ring Dips
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Ring Dips
Category: Daily WOD
Lifting: Shoulder Press and Dumbbell Bicep Curls & AMRAP 15 mins: Push Press, Lateral Burpees and Row
Lifting: Shoulder Press and Dumbbell Bicep Curls
Shoulder Press 5-5-5-5, using heaviest weight per set
Alternating Dumbbell Bicep Curl 10-10-10-10, using heaviest weight per set
* Alternate sets
AMRAP 15 mins: Push Press, Lateral Burpees and Row
Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Lateral Burpee Over Bars
Row 300m
Photos by @robcwilson @snoridgecrossfit
Lifting: Shoulder Press and Dumbbell Bicep Curls
Lifting: Shoulder Press and Dumbbell Bicep Curls
Shoulder Press 5-5-5-5, using heaviest weight per set
Alternating Dumbbell Bicep Curl 10-10-10-10, using heaviest weight per set
* Alternate sets
Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1 & 27-21-15-9: Row, Kettlebell Swings and Overhead Squats
Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1
1 Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
27-21-15-9: Row, Kettlebell Swings and Overhead Squats
27-21-15-9 reps, for time of:
Row Calories
Kettlebell Swing (53#/35#)
Overhead Squat (75#/55#)
Photos by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31
- Multiple waves (Sign up on MindBody only)
- 8:15am-9:30am
- 9:30am-10:45am
- 10:45am-12pm
- 12pm-1:15pm
- 1/2 Murph and Full Murph options
- All other classes cancelled
- Official Memorial Day Murph site if you want to order a shirt/tank
2021 CrossFit PairUP ThrowDOWN: May 20 – May 24
- Pairs will compete in a single workout
- Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
- Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
- Cost $20 per Pair
- Partner options — M/M, W/W, or mixed pair
- Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+
Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1
Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1
1 Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run & Solo WOD: 3 RFT: Row, Wall Balls and Run
Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run
As a Team of 2 complete 3 rounds for time of:
Ro 1000m
60 Partner Alternating Wall Balls (20#/14#)
Run 800m
* Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.
Solo WOD: 3 RFT: Row, Wall Balls and Run
3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run
Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run
3 rounds for time of:
Row, 1000 m
60 Partner Alternating Wall Balls, 20/14 lbs
Run, 800 m
* Teams of 2. Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.
5 RFT: Run, Burpees and Double Dumbbell Bent Over Rows
Bench Press 2-2-2
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2 & 3 RFT: Muscle Ups and Air Squats & Checkout: Plank 2x Max Hold
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Muscle Ups and Air Squats
3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round
Photos by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31
- Multiple waves TBD
- 1/2 Murph and Full Murph options
- Official Memorial Day Murph site if you want to order a shirt/tank
2021 CrossFit PairUP ThrowDOWN: May 20 – May 24
- Pairs will compete in a single workout
- Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
- Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
- Cost $20 per Pair
- Partner options — M/M, W/W, or mixed pair
- Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+