Community. Coaching. Caring. Since 2009.
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Snatches and Overhead Squats21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Regionals are back!
Breaking: CrossFit Announces The Ten Semifinal Events
No Results 🙁
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m
Photo by @robcwilson @snoridgecrossfit
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean (
20#/14#)
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
21 Registered
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
