Community. Coaching. Caring. Since 2009.
Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Push Jerks, C2B Pull-ups, and Sumo DL High-pulls5 rounds for time of:
15 Push Jerks (95#/65#)
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls (95#/65#)
Photo by @snoridgecrossfit
This weekend:
2022 Rogue Invitational to Kick Off Thursday With Surprise Event
Complete as many rounds as possible in 20 mins of:
20 Deadlifts, 225/155 lbs
Partner Row, 300 m
30 Partner Wall Balls, 20/14 lbs
Partner Row, 300 m
20 Box Jumps, 24/20 in
Team WOD: AMRAP 20 mins: Deadlifts, Partner Row, Partner Wall Balls, and Box JumpsComplete as many rounds as possible in 20 mins of:
20 Deadlifts (225#/155#)
Partner Row 300m
30 Partner Wall Balls (20#/14#)
Partner Row 300m
20 Box Jumps (24″/20″)
Complete as many rounds as possible in 15 mins of:
Row 400m
15 Box Jumps (24″/20″)
10 Wall Balls (20#/14#)
5 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Hang Power Clean 1-1-1-1-1Hang Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpees
5 Hang Power Cleans (155#/105#)
Photo by @snoridgecrossfit
Complete as many rounds as possible in 30 mins:
Row 500m
3 rounds of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
5 RFT: Wall Balls, Hang Squat Snatches and Rest5 rounds for time of:
20 Wall Balls (20#/14#)
5 Hang Squat Snatches (Pick load)
Rest 2 mins
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Cleans, Push Jerks and Row21-15-9 reps, for time of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Row Calories
Happy birthday Coach Tiana!
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
WATCH: How to row more efficiently:
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Front Squats, Toes-to-bars, and Run7 rounds for time of:
7 Front Squats (115#/75#)
7 Toes-to-bars
Run 200m
Photo by @snoridgecrossfit
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, RunAs a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team
* Alternate work with your partner as one works, one rests. For the final run (run as a team),
Post total time.
For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m
Photo by @snoridgecrossfit
Next Saturday!
Events:
SRCF Gymnastics Skills Clinic
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).
More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham
