21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees

21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees

21-15-9 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.

At Quarterly Town Hall, Roza Urges Gyms to Support COVID Relief Legislation, Announces 1,000 Affiliates Have Returned

Results

Overhead Squat 4-4-4 & FT: Rows, Hand Release Push-ups and Overhead Squats

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

FT: Rows, Hand Release Push-ups and Overhead Squats

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

Sign up for the Open

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Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups & 4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders

Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups

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 Unders

4 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

PROVEN : The Fittest Mini-Series OFFICIAL TRAILER

Results

Push Press 5-5-5 & Jack

Push Press 5-5-5

Push Press 5-5-5

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

Jack

Complete 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!

Games Central 02.09: The Goat Is Gone

Results 

Results cont

Front Squat 5-5-5 & 7 RFT: Medicine Ball Cleans and Burpees

Front Squat 5-5-5

Front Squat 5-5-5

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

7 RFT: Medicine Ball Cleans and Burpees

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

Sign up for the Open

Results

Results cont

Power Clean 1-1-1-1-1 & AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans

Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

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

AMRAP 12 mins: Pull-ups, Handstand Push-ups and Power Cleans

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

Mat Fraser’s Top 5 Moments — 2019 Clean

Results

Results cont

AMRAP 15 mins: Power Snatches, Toes-to-bars and Wall Balls

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

Results

FQ: Bar Muscle-up Practice & Bent Over Barbell Row 8-8-8 & 5 RFT: Deadlifts, Hang Power Cleans and Double Unders

FQ: Bar Muscle-up Practice

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

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 Unders

5 rounds for time of:
12 Deadlifts (135#/95#)
6 Hang Power Cleans (135#/95#)
30 Double Unders

Photo by @robcwilson @snoridgecrossfit

WATCH: The Rogue Fitness Mat Fraser tribute video.

Results

Bench Press 1RM & 3 RFT: Row Cal, Sumo Deadlift High-pulls and Sit-ups

Bench Press 1RM

Record your best Bench Press 1 rep max lift.

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

3 RFT: Row Cal, Sumo Deadlift High-pulls and Sit-ups

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.

Results

Results cont

Back Squat 1RM & 1/2 Cindy

Back Squat 1RM

Record your best Back Squat 1 rep max lift.

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

1/2 Cindy

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

Sign up for the Open

Updated CrossFit Games Rule Book Clarifies Semifinals, Last-Chance Qualifier

Results

Results cont