Category: Main Workout

Push Press 3-3-2-2-2 & Alt EMOM 15 mins: Row Calories, Push Press and Wall Balls

Push Press 3-3-2-2-2

Push Press 3-3-2-2-2

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

BTWB

Alt EMOM 15 mins: Row Calories, Push Press and Wall Balls

Every 1 min for 15 mins, alternating between:
15/12 Row Calories
15 Push Press (95#/65#)
15 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson @snoridgecrossfit

…6 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 30

Results

Dumbbell Overhead Squat 5-5-5-5-5 & AMRAP 12 mins: Dumbbell Overhead Squats, Bar Muscle-ups, and Toes-to-bars

Dumbbell Overhead Squat 5-5-5-5-5

Dumbbell Overhead Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 reps each arm single DB OHS

BTWB

AMRAP 12 mins: Dumbbell Overhead Squats, Bar Muscle-ups, and Toes-to-bars

Complete as many rounds as possible in 12 mins of:
10 L Dumbbell Overhead Squats (50#/35#)
5 Bar Muscle-ups
10 R Dumbbell Overhead Squats (50#/35#)
15 Toes-to-bars
* Scale BMU to Strict PU or Ring Row

WOD Tips

BTWB

Photo by @robcwilson @snoridgecrossfit

New movement alert! Don’t be surprised if this makes an appearance in the Open.

The Dumbbell Overhead Squat

The overhead squat is unsurpassed in developing midline control, stability, and balance. It trains for efficient transfer of energy from large to small body parts, demands and develops functional flexibility, and similarly improves the squat by amplifying and forcing the correction of faults in squat posture, movement, and stability. Balancing a single dumbbell overhead places even more demand on flexibility, postural control, and positional accuracy than its barbell counterpart

The 2022 CrossFit Affiliate Cup

Results

EMOM for 10 mins: Power Snatch & 5 RFT: Run, Kettlebell Swings and Double Unders

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

5 RFT: Run, Kettlebell Swings and Double Unders

5 rounds for time of:
Run 200m
15 Kettlebell Swings (53#/35#)
30 Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

…8 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 30

Four Fan Favorites for CrossFit Open 22.1 Announcement Match-Ups

13 Products You Need for the 2022 CrossFit Open

Results

Results cont

Front Squat 1-1-1 & Freestyle Fran

Front Squat 1-1-1

Front Squat 1-1-1

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

BTWB

Freestyle Fran

For time:
45 Thrusters (95#/65#)
45 Pull-ups
* Choose your rep scheme. Partition as needed to complete 45 reps of each exercise as quickly as possible. Start with thrusters.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Bench Press 8-8-8-8 & AMRAP 20 mins: Rows, Sit-ups and Burpees

Bench Press 8-8-8-8

Bench Press 8-8-8-8

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

BTWB

AMRAP 20 mins: Rows, Sit-ups and Burpees

Complete as many rounds as possible in 20 mins of:
Row 250m/200m
20 AbMat Sit-ups
10 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Mat Fraser’s Book HWPO a Deep Dive into Five-Time Champion’s Brain

Results: Ask Zeke he memorized them all

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks & Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

 

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.

Post total time.
* RX+ (135/95)

BTWB

 

Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

 

7 rounds for time of:
7 Bumper Plate Burpees (45#)
7 Clean & Jerks (115#/75#)
7 Wall Balls (20#/14#)
* RX+ (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

…12 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 25

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
  • 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 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)

Results

Lifting: Shoulder Press and Barbell Good Mornings & 3 x AMRAP 5 mins: Wall Walks, Kettlebell Swings, and Run

Lifting: Shoulder Press and Barbell Good Mornings

Shoulder Press 3-3-3-3-3, using heaviest weight per set
Barbell Good Morning 6-6-6-6-6, using heaviest weight per set

BTWB

3 x AMRAP 5 mins: Wall Walks, Kettlebell Swings, and Run

For 3 cycles:
AMRAP in 5 mins of:
2 Wall Walks
10 Kettlebell Swings (53#/35#)
Run 100m

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Snatch Balance 3-2-2-1-1-1 & Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Snatch Balance 3-2-2-1-1-1

 

Snatch Balance 3-2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat

BTWB

 

Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

 

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

…14 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 24

🤯 CJ Cummings, 2020 Olympian and Rogue athlete, front squats 529 pounds/240kg

Results

Deadlift 5-5-3-3-3 & Freestyle Diane

Deadlift 5-5-3-3-3

Deadlift 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, use mats

BTWB

Freestyle Diane

For time, partitioned any way:
45 Deadlifts (225#/155#)
45 Handstand Push-ups
* Choose your rep scheme. Partition as needed to complete 45 reps of each exercise as quickly as possible.

Freestyle Diane Overview

BTWB

Photo by @robcwilson @snoridgecrossfit

A new way to tackle the benchmark “Diane“! Choose your own adventure.

Sign up for the Open!

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 24

Final Two Semifinals Announced: Granite Games Returns, Syndicate Crown Emerges

Results

SNORIDGE CROSSFIT