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Clean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
GwenClean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Tabata Burpee
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown. Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!
Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs
* As a team of 2 alternate each movement with your partner; change load each rd if needed for bench
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench PressAs a team of 2 complete as many rounds as possible in 20 mins of:
Row 250m
12 Box Jumps (24″/20″)
7 Bench Press (135#/95#)
* alternate each movement with your partner; change load each rd if needed for bench
Complete as many rounds as possible in 14 mins of:
Row 250m
10 Box Jumps (24″/20″)
6 Bench Press (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Ring Support Hold 3x 10 secs
Rest as needed between efforts.
* Alternate with Back Squat sets
Alt EMOM 18 mins: Double Unders, Alternating Turkish Get-ups and RunEvery 1 min for 18 mins, alternating between:
30 Double Unders
2 Alternating Turkish Get-ups, pick load
Run 100m
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9 reps, for time of:
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Photo by @robcwilson @snoridgecrossfit
New 2020 CrossFit Games Documentary: Official Trailer For Resurgence Drops, Three Big Takeaways
Shoulder Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row: 4 x 500m RepeatsEach for time:
Row: 4x 500m
Rest as needed between efforts.
* 3 min. rest between max efforts. Share a rower if needed.
Photo by @robcwilson @snoridgecrossfit
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.
Five Big Takeaways From the First 2021 CrossFit Games Semifinal Weekend
As a Team of 2 complete as many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.
Team WOD: Pt. 2 FT: Team Isa-Grace
AS a Team of 2 complete for time:
30 Power Snatches (135#/95#)
30 Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row; alternate work/rest with your partner
As many reps as possible in 5 mins of:
Row Calorie
* Rest 2 min. then complete Part 2
9-7-5 reps, for time of:
Power Snatches (135#/95#)
Power Clean & Jerks (135#/95#)
* After 2 min rest following Pt. 1 of Max Cal row
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Row and Overhead SquatsComplete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)
Photo by @rocwilson @snoridgecrossfit