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21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees21-15-9 reps, for time of:
Row 500m
Deadlift (225#/155#)
Weighted Overhead Sit-up (25#/15#)
Lateral Burpee Over Bar
Photo by @robcwilson @snoridgecrossfit
Saturday AM Classes are a go! Please drive safely.
Overhead Squat 4-4-4Overhead Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
50 Hand Release Push-ups
30 Overhead Squats (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Please stay tuned to our Facebook group and Instagram account for updates on snow impact for Saturday classes. We will make the call in the AM if we receive a significant amount of snow making travel an issue. If we are open please use your best judgment on how safe you feel driving to the gym!
2021 CrossFit Games Open Team SRCF:
21 Registered
No Results Pic
Every 1 min for 10 mins, alternating between:
2 Turkish Get Up Alternating Arms
5 Strict Pull-ups
4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
12 Toes-to-bars
20 Wall Balls (20#/14#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
JackComplete as many rounds as possible in 20 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Live Announcements Are Back in the CrossFit Open!
Front Squat 5-5-5Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
17 Registered
Power Clean 1-1-1-1-1Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
7 Pull-ups
5 Handstand Push-ups
3 Power Cleans (155#/105#)
* Scale: Pull-ups to ring row or band; HSPU to DB Press or Box Pike.
Photo by @robcwilson @snoridgecrossfit
AMRAP 15 mins: Power Snatches, Toes-to-bars and Wall Balls
Complete as many rounds as possible in 15 mins of:
5 Power Snatches (115#/75#)
10 Toes-to-bars
15 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Police Ban Cedric Lapointe From Training in Gym on Grounds that CrossFit Isn’t a Registered Sport
For quality:
Bar Muscle-up Practice, 10 mins
* Scale to strict Pull-up work, BMU progressions (banded, floor, kip). Alternate with Bent Over Row sets.
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
*Alternate BOR sets with BMU and Strict PU practice
5 RFT: Deadlifts, Hang Power Cleans and Double Unders5 rounds for time of:
12 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
30 Double Unders
Bench Press 1RMRecord your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
3 rounds for time of:
24/21 Row Calories
21 Sumo Deadlift High-pulls (75#/55#)
42 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Lots of PR’s today! Strength is going up across the gym. Next week we start Front Squat and Push Press cycles in addition to continuing the OHS series that began this week. Also some Oly lifting and Bodyweight skill work.
Back Squat 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
16 Registered
Updated CrossFit Games Rule Book Clarifies Semifinals, Last-Chance Qualifier