Category: Main Workout

Shoulder Press 3-3-3-3 & FT: Wall Balls and Kettlebell Swings

Shoulder Press 3-3-3-3

Shoulder Press 3-3-3-3

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

BTWB

FT: Wall Balls and Kettlebell Swings

For time:
25 Wall Balls (20#/14#)
5 Kettlebell Swings (70#/53#)
20 Wall Balls
10 Kettlebell Swings
15 Wall Balls
15 Kettlebell Swings
10 Wall Balls
20 Kettlebell Swings
5 Wall Balls
25 Kettlebell Swings

BTWB

Photo by @robcwilson @snoridgecrossfit

Memorial Day Murph is this Monday! 4 class heats, sign up on MindBody.  Variations are Full Murph, 1/2, 1/4 or 1/2 with longer runs.

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • If you complete Murph (any variation) get a free FitAid!

Results

Results cont

Deadlift 8-6-4-2 & Barraza

Deadlift 8-6-4-2

Deadlift 8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go w/mats. Use as a warm-up for “Barazza”

BTWB

Barraza

Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~www.crossfit.com

* Sub 6 Burpee Pull-up or 6 Burpee Jumping Pull-up (from box)

BTWB
Photo by @robcwilson @snoridgecrossfit

Sign up for Murph now!

Events:

Memorial Day Murph:  May 31st

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank
  • If you complete Murph (any variation) get a free FitAid!

Results

Results cont

Back Squat 6-6-6-6 & AMRAP 12 mins: DB Thrusters and Rope Climbs

Back Squat 6-6-6-6

Back Squat 6-6-6-6

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

BTWB

AMRAP 12 mins: DB Thrusters and Rope Climbs

Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/25#)
1 Rope Climb (15 ft)
* Sub 2 Supine RC each rd

BTWB
Photo by @robcwilson @snoridgecrossfit

Ready for Rope Climbs? You Have Options

It’s all in the hips … and grips. Check out these videos if you’re still trying to figure out whether you prefer gripping with a basket hold or full wrapping technique.

BASKET | WRAPPING

HOW TO CLIMB A ROPE 101!

E2MOM for 12 mins: Power Clean + Hang Power Clean & 8 RFT: Box Jump Overs and Power Cleans & Checkout: 100 AbMat Sit-ups

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.
* As a complex

BTWB

8 RFT: Box Jump Overs and Power Cleans

8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)

BTWB

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31st

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am FULL
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 or (1/4) Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank

CrossFit Games:  The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.

How to Watch the 2021 Semifinals

Results 

Results cont

Team WOD: FT: Partner Runs, Thrusters, Pull-ups & Solo WOD: 4 RFT: Run, Thrusters and Pull-ups

Team WOD: FT: Partner Runs, Thrusters, Pull-ups

As a team of 2 Complete for time:
Partner Run 400m
75 Thrusters (75#/55#)
50 Pull-ups
Partner Run 800m
50 Pull-ups
75 Thrusters
Partner Run 400m
* Runs are together but all other work alternate with your partner.

BTWB

Solo WOD: 4 RFT: Run, Thrusters and Pull-ups

4 rounds for time of:
Run 400m
15 Thrusters (95#/65#)
15 Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

This Week in CrossFit

Results

Bench Press : 1 Rep Max & 10-30-50-30-10: Dumbbell Snatches and Double Unders

Bench Press : 1 Rep Max

Record your best Bench Press 1 rep max lift.

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

BTWB

10-30-50-30-10: Dumbbell Snatches and Double Unders

10-30-50-30-10 reps, for time of:
Dumbbell Snatch (50#/35#)
Double Under

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat 8-8-8-8 & FGB Style: Back Squats, Sit-ups, Sumo Deadlift High-pulls and Box Jumps

Back Squat 8-8-8-8

Back Squat 8-8-8-8

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

BTWB

FGB Style: Back Squats, Sit-ups, Sumo Deadlift High-pulls and Box Jumps

3 rounds, 1 min per station, for max reps of:
Back Squat (95#/65#)
AbMat Sit-up
Sumo Deadlift High-pull (95#/65#)
Box Jump (24″/20″)
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

Results

Alt EMOM 10 mins: Deadlifts and Strict Ring Dips & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

Alt EMOM 10 mins: Deadlifts and Strict Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Strict Ring Dips

BTWB

7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Shoulder Press and Dumbbell Bicep Curls & AMRAP 15 mins: Push Press, Lateral Burpees and Row

Lifting: Shoulder Press and Dumbbell Bicep Curls

Shoulder Press 5-5-5-5, using heaviest weight per set
Alternating Dumbbell Bicep Curl 10-10-10-10, using heaviest weight per set
* Alternate sets

BTWB

AMRAP 15 mins: Push Press, Lateral Burpees and Row

Complete as many rounds as possible in 15 mins of:
10 Push Press (115#/75#)
10 Lateral Burpee Over Bars
Row 300m

BTWB

Photos by @robcwilson @snoridgecrossfit

Results

Results cont

Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1 & 27-21-15-9: Row, Kettlebell Swings and Overhead Squats

Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1

1 Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1

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

BTWB

27-21-15-9: Row, Kettlebell Swings and Overhead Squats

27-21-15-9 reps, for time of:
Row Calories
Kettlebell Swing (53#/35#)
Overhead Squat (75#/55#)

BTWB

Photos by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31

  • Multiple waves (Sign up on MindBody only)
    • 8:15am-9:30am
    • 9:30am-10:45am
    • 10:45am-12pm
    • 12pm-1:15pm
  • 1/2 Murph and Full Murph options
  • All other classes cancelled
  • Official Memorial Day Murph site if you want to order a shirt/tank

2021 CrossFit PairUP ThrowDOWN: May 20 – May 24

  • Pairs will compete in a single workout
  • Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
  • Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

Results

Results cont

SNORIDGE CROSSFIT