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Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs5 rounds for time of:
12 Toes-to-bars
9 Handstand Push-ups
6 Box Overs (30″/24″)
3 Rope Climbs
* Scale 3 RC to 6 Supine RC per round (start and finish on the floor)
Photo by @robcwilson @snoridgecrossfit
Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set
Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.
Photo by @robcwilson @snoridgecrossfit
“2018: The Ultimate Test” Now Playing on iTunes and Amazon
Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon.
1 Snatch + Overhead Squat, pick load
Every 2 mins for 12 mins.
AMRAP 15 mins: Ring Dips, Overhead Squats and Double UndersComplete as many rounds as possible in 15 mins of:
10 Ring Dips
15 Overhead Squats (75#/55#)
40 Double Unders
Photo by @robcwilson @snoridgecrossfit
We are looking at adding a 6:30am class for Tues/Th starting in January! Stay tuned.
No Swimming in Dubai? What the CrossFit Games Can Learn From This
Record your best Push Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
21-18-15-12-9-6: Row, DB Push Press, and Box Jumps21-18-15-12-9-6 reps, for time of:
Row Calorie
Dumbbell Push Press (pick load)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
7 RFT: Medicine Ball Cleans and Burpees7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
* Burpees are upright jump and clap behind head, vertical torso. No bent over short reps.
Photo by @robcwilson @snoridgecrossfit
Team WOD: Burpee To Plate, Deadlifts, Wall BallsAs a Team of 2 complete as many rounds as possible in 18 mins of:
6 Burpee To Plates (45# bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)
Post total rounds.
* Alternate exercises: Partner 1 completes 6 Burpees to Plate, partner 2 completes the DL, then partner 1completes the 12 WB. Continue alternating each exercise.
Complete as many rounds as possible in 12 mins of:
5 Burpee-to-Plates (45#)
7 Deadlifts (185#/135#)
9 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
New SRCF Trucker/Patch hats are here ($26 plus tax)! These are available first come/first serve.
Dubai CrossFit Championship Announces Event In Ski Resort in Mall of Emirates
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Handstand Push-ups, Squat Cleans, Chest-to-bar Pull-ups and Kettlebell Swings7 rounds for time of:
4 Handstand Push-ups
5 Squat Cleans (135#/95#)
6 Chest-to-bar Pull-ups
7 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 12 mins: Strict Ring Dips and Bar Muscle-upsEvery 1 min for 12 mins, alternating between:
5 Strict Ring Dips
2 Bar Muscle-ups
For time:
Row 1000m
— then —
30 Alternating Dumbbell Snatches (50#/35#)
15 Burpee Box Jumps (24″/20″)
20 Alternating Dumbbell Snatches
10 Burpee Box Jumps
10 Alternating Dumbbell Snatches
5 Burpee Box Jumps
Photo by @robcwilson @snoridgecrossfit
New SRCF Trucker/Patch hats are coming in December. Stay tuned! These were not a preorder so we will make them available first come/first serve.
Yeehaw! Castro, CrossFit Visit Dallas as Potential Games Location
Front Racked Alternating Reverse Lunge 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 7x Overhead Walking Lunge w/ Plate and Push-upsFor time:
7 rounds of:
10 Overhead Walking Lunge With Plates (45#/25#)
15 Push-up (hand release)
— then —
100 Double Unders
Photo by @robcwilson @snoridgecrossfit
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Lateral Burpees, Clean and Jerks, and Knees To Elbows21-15-9 reps, for time of:
Lateral Burpee (Over Barbell)
Clean & Jerk (115#/75#)
Knees To Elbow
* Knees must contact both elbows to equal RX
Photo by @robcwilson @snoridgecrossfit
How To Get Down A Rope: What goes up must come down. But how it comes down matters a whole lot. When you’re 10ft up wondering how you’re going to get down the rope, use these three methods from Annie Thorissdottir to ensure you’re ready to start your next ascent.