Category: Main Workout

Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks & 3 RFT: Row Calories, Wall Balls, Double Unders, and Handstand Walks

Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks

Every 1 min for 15 mins, alternating between:
Handstand Walk, 30 secs
5 Strict Pull-ups
12 Hollow Rocks
* HS Walk practice for 30s. Scale to HS Hold for 30s, Supine Ring Rows or Negatives, and modified Hollow Rock

BTWB

3 RFT: Row Calories, Wall Balls, Double Unders, and Handstand Walks

3 rounds for time of:
20 Row Calories
20 Wall Balls (20#/14#)
40 Double Unders
Handstand Walk 30 ft
* Scale HS Walk to 60 Ft. Bear Crawl

BTWB

Photos by @robcwilson @snoridgecrossfit

Sign up for the Open!

Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

SRCF Athlete Count for the 2022 CrossFit Games Open: 7

Equipment List for the 2022 NOBULL CrossFit Open

Results

Hang Power Clean 3-3-3-3-3 & FGB Style: Row Calories, Alternating DB Snatches, DB Box Step-ups and AbMat Sit-ups

Hang Power Clean 3-3-3-3-3

Hang Power Clean 3-3-3-3-3

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

BTWB

FGB Style: Row Calories, Alternating DB Snatches, DB Box Step-ups and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Weighted Box Step-up (50#/35#)
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Results

Results cont

Push Press 1RM & 3 RFT: Run, Air Squats and Push Press

Push Press 1RM

Record your best Push Press 1 rep max lift.

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

BTWB

3 RFT: Run, Air Squats and Push Press

3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/80#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Sign up for the Open!

Starts Feb. 24 and will be programmed each Friday in our gym for 3 weeks. Our last Friday Night Lights on March 11 will be a gym party!

SRCF Athlete Count for the 2022 CrossFit Games Open: 6

Customize Your Open Experience

Results

Results cont

Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

Front Squat 6-6-6

Front Squat 6-6-6

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

BTWB

18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)

BTWB

Photo by @robcwilson @snoridgecrossfit

All about the community! Sign up for the Open!

SRCF Athlete Count for the 2022 CrossFit Games Open: 5

The Friendship-Fitness Connection at CrossFit Cabarrus

Results

Results cont

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks & Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

BTWB

Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
200m Med Ball Run (20#/14#)
25 Wall Balls (20#/14#)
25 Power Cleans (115#/75#)
25 Push Jerks (115#/75#)
200m Med Ball Run
25 Push Jerks
25 Power Cleans
25 Wall Balls
200m Med Ball Run

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
As a team of 2 complete for time. Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

BTWB

Lifting: Deadlifts and Bent Over Rows & AMReps 15 mins (1,2,3,…): Deadlifts and Runs

Lifting: Deadlifts and Bent Over Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR

BTWB

AMReps 15 mins (1,2,3,…): Deadlifts and Runs

As many reps as possible in 15 mins of:
1 Deadlift (275#/185#)
Run 50m
2 Deadlifts
Run 100m
3 Deadlifts
Run 150m
…
Continuing adding reps/distance in this scheme each round until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

Push Press: 3RM & AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Push Press: 3RM

Record your best Push Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Push Press (95#/65#)
8 Lateral Burpee (Over Barbell)
25 Double Unders

BTWB
Photo by @robcwilson @snoridgecrossfit

Massive news on the Games front:

Thorisdottir Assembles Super Team in Iceland

Results

Weighted Strict Pull-up 5-5-5-5 & AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

Weighted Strict Pull-up 5-5-5-5

Weighted Strict Pull-up 5-5-5-5

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

BTWB

AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

In 16 mins do:
Row 1500m
then in the remaining time, AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Emma McQuaid, Patrick Vellner Win: Four Takeaways from the Final Day of Wodapalooza

Results

EMOM for 8 mins: Hang Power Snatches and Overhead Squats & 10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats

EMOM for 8 mins: Hang Power Snatches and Overhead Squats

Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load

BTWB

10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Australian Bobsled Team Qualifies for 2022 Beijing Winter Olympics

Results

SNORIDGE CROSSFIT