Push Press 6-6-6-6 & AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Push Press 6-6-6-6

Push Press 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Complete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press (115#/85#)
15 Deadlifts (115#/85#)

Photo by @snoridgecrossfit

Registration for the 2023 Open Is Now Live!

The largest fitness event in the world starts Feb. 16, 2023. Earlier than ever before, registration for the 2023 NOBULL CrossFit Games Open is now live.

No matter your fitness level, the Open is for everyone. This is an all-inclusive worldwide event that brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community.

If you’ve never tried CrossFit, training for the Open is a great place to start. And whether you are striving to become the Fittest on Earth, want to challenge yourself and set a fitness goal, or enjoy the fun of a community event with your friends at your gym, the Open is for you. Register now.

Results

Back Squat 4-4-4 & FT: Rows, Wall Balls, and Push-ups (Hand Release)

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows, Wall Balls, and Push-ups (Hand Release)

For time:
Row 500m
50 Wall Balls (20#/14#)
50 Push-up (hand release)
Row 500m
25 Wall Balls
25 Push-up (hand release)

Photo by @snoridgecrossfit

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • 12/17 at 6:30pm
  • Check the Facebook groups for Event Details and to RSVP

Results

Results cont

Overhead Squat 5-5-5 & 21-15-9: Sumo Deadlift High Pulls 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.

21-15-9: Sumo Deadlift High Pulls and Overhead Squats

21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/21 Mon – 11/22 Tues: Regular schedule
  • 11/23 Wednesday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/24 Thursday: Closed
  • 11/25 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
  • 11/26 Saturday: Regular schedule

2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event

Results

Results cont

Single Arm Bent Over Row 8-8-8-8 & Ring Dips 8-8-6-6 & 4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

Single Arm Bent Over Row 8-8-8-8

Single Arm Bent Over Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

Ring Dips 8-8-6-6

Ring Dips 8-8-6-6

Rest as needed between efforts.

4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

4 rounds, 1 min per station, for max reps of:
Handstand Push-up
Alternating Single Arm Devil Press (50#/35#)
Box Jump Over
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo  by @snoridgecrossfit

How to Watch the 2022 Rogue Invitational and Schedule of Events

Results

Back Squat: 5RM & 21-15-9: Burpee Box Jump Overs and Kettlebell Swings

Back Squat: 5RM

Log your best Back Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

21-15-9: Burpee Box Jump Overs and Kettlebell Swings

21-15-9 reps, for time of:
Burpee Box Jump Over (24″/20″)
Kettlebell Swing (70#/53#)

Photo by @snoridgecrossfit

Mark your calendars.

The Open starts Feb. 16, 2023.

The 2023 NOBULL CrossFit Games kick off the week of July 31, 2023.

Results

Results cont

Front Squat 1-1-1 & 7 RFT: Power Cleans, Thrusters and Lateral Burpees

Front Squat 1-1-1

Front Squat 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Power Cleans, Thrusters and Lateral Burpees

7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)

Photo by @snoridgecrossfit

Events:

8/24 Wednesday:

Sam’s tribute WOD “Saimo” will be programmed tomorrow.

  • Wear blue!
  • Rope climbs = covered shins

8/27 Saturday:

SRCF Olympic Lifting Clinic
When: 8/27 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody – we will bill after registration)
Led by Coaches Julianna , Reid and Zeke
  • This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. The focus will be on technique over load and emphasize bar path, speed and positioning.
  • This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Front Squat 2-2-ME & FT: Run, Thrusters, and Rope Climbs

Front Squat 2-2-ME

Front Squat 2-2-ME

Use the same weight for each set.
Rest as needed between sets.

FT: Run, Thrusters, and Rope Climbs

For time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
* Use mats, change load as you go. Scale 1 RC to 2 Supine RC

Photo by @snoridgecrossfit

SRCF Olympic Lifting Clinic
When: 8/27 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody avail starting 8/15)
Led by Coaches Julianna , Reid and Zeke
  • This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. The focus will be on technique over load and emphasize bar path, speed and positioning.
  • This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Clean & Jerk: 8 Min to find 1RM & Team or Solo: Eva Strong

Clean & Jerk: 8 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Team or Solo: Eva Strong

With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks (205#/135#)
Run 400m (together)

Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.

In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

Photo by @snoridgecrossfit

In Honor of Eva Mireles

Results

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 20 lb 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 @snoridgecrossfit

48 People turned out for Murph! Great morning honoring those who gave all in service to our country. 13 years in a row of our gym gathering to participate in Murph.

How Murph Became the Most Legendary Fitness Challenge Ever

Results

Results cont

Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats

Alt EMOM 16 mins: Row Calories and Strict Pull-ups

Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups

3 RFT: Rows, Hang Power Cleans, and Air Squats

3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Today the 2022 CrossFit Open kicks off! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Open WOD 22.1:

Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)

Score total reps.

* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.

* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep

* Scaled DB is 35#/20# and step ups are allowed

Results

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