Team WOD: FT: Row, Partner Wall Balls, Power Snatches
For time:
50 Row Calories
75 Partner Wall Balls, 20/14 lbs
100 Power Snatches, 95/65 lbs
75 Partner Wall Balls, 20/14 lbs
50 Row Calories
Category: Main Workout
Team WOD: FT: Row, Partner Wall Balls, Power Snatches & Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories
Team WOD: FT: Row, Partner Wall Balls, Power Snatches
For time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories
Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories
5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories
Photo by @snoridgecrossfit
CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza
E2MOM for 12 mins: Power Clean + Hang Power Clean & Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans
Tabata Double Under
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Power Clean (95#/65#)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @snoridgecrossfit
Deadlift 10-8-6 & FT: Deadlifts and Run
Bench Press 6-4-2 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars
Bench Press 6-4-2
Bench Press 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars
7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars
Photo by @snoridgecrossfit
Enhancing Your Open Experience
SRCF Team Count: 13
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up for the Open: February 16 – March 6.
Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!
Snatch Balance 3-3-3-3-3 & AMRAP 18 mins: Row, Overhead Squats, and Pull-ups
Snatch Balance 3-3-3-3-3
Snatch Balance 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Row, Overhead Squats, and Pull-ups
Complete as many rounds as possible in 18 mins of:
15/12 Row Calories
12 Overhead Squats (75#/55#)
12 Pull-ups
Photo by @snoridgecrossfit
Push Press 1RM & 10 RFT: Med Ball Cleans and Handstand Push Ups
Push Press 1RM
Log your best Push Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10 RFT: Med Ball Cleans and Handstand Push Ups
10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups
Photo by @snoridgecrossfit
Team WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs & Solo WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs
Team WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs
For time:
60/45 Row Calories
60 Deadlifts (185#/135#)
60 Box Step-ups (24″/20″)
Rest 1 min
40/30 Row Calories
40 Deadlifts (225#/155#)
40 Box Jumps
Rest 1 min
20/15 Row Calories
20 Deadlifts (275#/185#)
20 Box Jump Overs
Solo WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs
For time:
30/22 Row Calories
30 Deadlifts (185#/135#)
30 Box Step-ups (24″/20″)
Rest 1 min
20/15 Row Calories
20 Deadlifts (225#/155#)
20 Box Jumps
Rest 1 min
10/7 Row Calories
10 Deadlifts (275#/185#)
10 Box Jump Overs
Photo by @snoridgecrossfit
Bench Press 8-6-4 & AMRAP 16 mins: Rows, Wall Balls, and Push-ups
Bench Press 8-6-4
Bench Press 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Rows, Wall Balls, and Push-ups
Complete as many rounds as possible in 16 mins of:
Row 250m
10 Wall Balls (20#/14#)
10 Push-ups
Photo by @snoridgecrossfit
Alt EMOM 14 mins: Squat Snatch and Handstand Walk Practice & 12-10-8-6: Squat Snatches, Bar Muscle-ups and Lateral Burpees
Alt EMOM 14 mins: Squat Snatch and Handstand Walk Practice
Every 1 min for 14 mins, alternating between:
1 Squat Snatch (Pick load)
Handstand Walk Practice (30 sec)
12-10-8-6: Squat Snatches, Bar Muscle-ups and Lateral Burpees
12-10-8-6 reps, for time of:
Squat Snatch (115#/85#)
Bar Muscle-up
Lateral Burpee
Photo by @snoridgecrossfit
SRCF Team Count: 9
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up for the Open: February 16 – March 6.
Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!
How it Works
CrossFit HQ will keep track of all gym performances in the Open, and each week we receive a weekly score report outlining which affiliate is in the lead for the following divisions:
- Overall
- Rx’d Individual
- Scaled
- Foundations
- Rx’d Masters
- Rx’d Teen
- Adaptive
Scoring Details
- The Overall Champion will be scored based on total reps and/or fastest times accumulated across all divisions.
- The Individual Division Champion will be scored by the sum of the top 10 scores of the individual men’s and women’s Rx’d workouts.
- The Scaled Division Champion will be scored by the sum of the top five scores of the individual men’s and women’s scaled workouts.
- The Foundations Division Champion will be scored by the sum of the top two scores of the men’s and women’s foundations workouts.
- The Masters Division Champion will be scored by the sum of the top two scores in each age group (i.e., 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+) for masters men and women, Rx’d.
- The Teen Division Champion will be scored by the sum of the top two scores in each age group (i.e., 14-15 and 16-17) for teenage boys and girls, Rx’d.
- The Adaptive Division Champion will be determined by the greatest number of adaptive division scores submitted by an affiliate across three weeks of competition.
At the end of the Open, the top three affiliates in each category with the most points will win a Community Cup champion banner to fly proudly in their gym.