Community. Coaching. Caring.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Push Press and Box Jump OversComplete as many rounds as possible in 10 mins of:
10 Push Press (115/75)
10 Box Jump Overs (24/20)
Photo by @snoridgecrossfit
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata This!Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts
Photo by @robcwilson @snoridgecrossfit
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and BurpeesFor time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees
Photo by @robcwilson @snoridgecrossfit
Why Doctors Recommend (and Do) CrossFit: Movement Is Life
Alt EMOM 10 mins: Deadlifts and Handstand PracticesEvery 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)
3 rounds for time of:
Run 400m
21 Deadlifts, 1x bodyweight
12 Pull Up (Strict)
* Coaches put RX or Scaled for DL load (no numbers)
Photo by @robcwilson @snoridgecrossfit
The Real-Life Diet of CrossFit Pro Rich Froning, Who Nerds Out on Macros and Single-Origin Coffee
No Results Picture
Hang Power Clean & Jerk 1-1-1-1-1Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies
Front Squat 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and RunsComplete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m
Deadlift 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m
* Choose a load you can touch and go for no more than 3 sets each round
3 rounds for time of:
Row 500m
21 Burpees
Run 400m
3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)
Front Squat 6-4-2Front Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups
Photos by @robcwilsonCF Games Open Team SnoRidge CrossFit Roster Count: 28
If you are planning to workout during Friday Night Lights (Friday PM classes) for the next five weeks then be prepared for registered heats/judges to go first.
Nick Massie: Pineapple Chicken
Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?
This May (5/19-5/20) we are HOSTING the CrossFit Gymnastics Specialy Course here at SRCF. This 2 day weekend course is fun, informative and great for both the athlete or the coach. Of all the CF courses I have taken this one is my favorite! Hit the link below for a detailed description and course overview. To sign up hit the link then scroll to the right side to our hosting date to register.
