Team WOD: AMRAP 15 mins: Partner deadlifts, Partner Wall Balls and Run
Complete as many rounds as possible in 15 mins of:
10 Partner deadlifts, 275/185 lbs
30 Wall Ball (Partner)s, 20/14 lbs, 10/9 ft
Run, 200 m
Category: Main Workout
EMOM for 6 mins: Hang Clean & Jerk & 5x RFT: DB Power Cleans, DB Front Squats, DB Push Jerks and DB Suitcase Carries
5x RFT: DB Power Cleans, DB Front Squats, DB Push Jerks and DB Suitcase Carries
5 rounds, each round for time, of:
5 Dumbbell Power Cleans, pick load
5 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
100m Dumbbell Suitcase Carry, pick load
Rest 2 mins between each round.
Photo by @snoridgecrossfit
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
The Open starts Feb. 16, 2023.
The 2023 NOBULL CrossFit Games kick off the week of July 31, 2023.
Strict Handstand Push-ups 5-5-ME & 7 RFT: Run, Rope Climbs, Rows and Handstand Push-ups
7 RFT: Run, Rope Climbs, Rows and Handstand Push-ups
7 rounds for time of:
Run 200m
1 Rope Climb
Row 250m
7 Handstand Push-ups
Photo by @snoridgecrossfit
There are still spots open for the Clean and Jerk clinic this Saturday at 9:45am! Sign up and get 1.5 hrs of focused coaching on how to improve your clean and jerk from Coach Jules, Reid and Zeke!
Overhead Squat: 3RM & 5 RFT: Overhead Squats, Toes-to-bars, and Double Unders
Overhead Squat: 3RM
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
5 RFT: Overhead Squats, Toes-to-bars, and Double Unders
5 rounds for time of:
6 Overhead Squats, pick load
12 Toes-to-bars
30 Double Unders
Photo by @snoridgecrossfit
Spots available! Sign up today!
Events:
SRCF Olympic Lifting Clinic (Clean and Jerk)
- When: 9/24 Saturday 9:45am-11:15am
- Where: SRCF
- Cost: $20 (Register via MindBody avail starting 9/15)
- Led by Coaches Julianna , Reid and Zeke
Bench Press 8-8-8 & Chipper: Run, C2B Pull-ups, Hand Release Push-ups, Sit-ups and Squats
Bench Press 8-8-8
Bench Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Run, C2B Pull-ups, Hand Release Push-ups, Sit-ups and Squats
For time:
Run 400m
30 Chest-to-bar Pull-ups
Run 400m
40 Hand Release Push-Ups
Run 400m
50 Sit-ups
Run 400m
60 Air Squats
Photo by @snoridgecrossfit
Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls
Team WOD: Hang Power Cleans, Front Racked Alt Reverse Lunges, Wall Balls
As a Team of 2 complete 20 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Switch after each full round.
* 10 rounds for each partner. Alternate full rounds with your partner (partner 1 does one round, then partner 2 does one round, etc.)
** One bar, one ball.
Post total time.
Solo WOD: 10 RFT: Hang Power Cleans, Front Racked Alt Reverse Lunges and Wall Balls
10 rounds for time of:
3 Hang Power Cleans (135#/95#)
6 Front Racked Alternating Reverse Lunges (135#/95#)
9 Wall Balls (20#/14#)
Photo by @snoridgecrossfit
