Community. Coaching. Caring. Since 2009.
5 rounds for time of:
Run 200m
3 Hang Squat Snatches (Pick load)
4 Muscle-ups
Rest 1 min
Photo by @snoridgecrossfit
Congrats to Mason and Emily on their healthy new baby boy Baker who was born on June 26th! Welcome to parenthood!
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Pt. 1: AMRAP 5 mins: Deadlifts and T2BComplete as many rounds as possible in 5 mins of:
5 Deadlifts (225/105)
5 Toes-to-bars
Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups – Pick load (24″/20″)
20 Double Unders
Photo by @snoridgecrossfit
Dumbbell Bench Press 10-10-10Dumbbell Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Devil Press, 50/35 lbs
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Annie Sakamoto’s CrossFit Santa Cruz Central Closes Its Doors
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
Complete as many rounds as possible in 15 mins of:
9 Handstand Push-ups
12 Thrusters (75/55)
Run 200m
Opt. 2: Jordan Challenge: AMRAP 15 mins: Push Jerks, Thrusters, and RunComplete as many rounds as possible in 15 mins of:
9 Push Jerks (75/55)
12 Thrusters (75/55)
Run 200m
Photo by @snoridgecrossfit
Pt. 1: Team WOD: Row, Power Snatches, Box Jump Overs, Overhead Walking LungesAs a Team of 2 complete 50-40-30 reps for time of:
Calorie Row
Power Snatches (75#/55#)
Box Jump Overs (24″/20″)
Overhead Walking Lunges w/ Bumper (45#/25#)
* One partner works while one rests, break reps up with partner.
Post total time.
25-20-15 reps, for time of:
Row Calorie
Power Snatch (75/55)
Box Jump Over (24″/20″)
Bumper Overhead Walking Lunge (45/25)
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Photo by @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips
AMRAP 14 mins: Double Unders, Single DB Hang Clean & Jerks, Sit-ups and Hand Release Push-upsComplete as many rounds as possible in 14 mins of:
30 Double Unders
20 Single Arm Dumbbell Hang Clean & Jerks (50/35)
30 AbMat Sit-ups
20 Hand Release Push-ups
Photo by @snoridgecrossfit
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Death By Row Cal : 1 rep + 1 rep / 1 minDeath By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
