Back Squat 3-3-3 & FT: Slam Balls and Box Jump Overs

Back Squat 3-3-3

Back Squat 3-3-3

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

FT: Slam Balls and Box Jump Overs

For time:
10 Slam Balls, 30/20 lbs
10 Box Jump Overs
20 Slam Balls, 30/20 lbs
10 Box Jump Overs
30 Slam Balls, 30/20 lbs
10 Box Jump Overs
40 Slam Balls, 30/20 lbs
10 Box Jump Overs
50 Slam Balls, 30/20 lbs
10 Box Jump Overs

E2MOM for 10 mins: Squat Clean & AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans

E2MOM for 10 mins: Squat Clean

1 Squat Clean, pick load

Every 2 mins for 10 mins.

AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans

Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls, 20/14 lbs
3 Bar Muscle-ups
1 Squat Clean, pick load

Bench Press: 1RM & FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups

Bench Press: 1RM

Log your best Bench Press 1 rep max lift.

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

FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min

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

Deadlift: 3RM & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts

Deadlift: 3RM

Log your best Deadlift 3 rep max lift.

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

AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts

Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)

Photo by @snoridgecrossfit

Schedule Change:

We will be cancelling the 6:30am classes starting 12/8 this Thursday due to coaching shifts and attendance. Please try to come to other class times!

Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel & Solo WOD: Opt. 1 Isabel or Opt. 2 Ingrid

Team WOD: 6 min Find 1RM Max Power Snatch

Log your best Power Snatch 1 rep max lift.

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

Tag Team Isabel

In teams of 2, complete for time:

60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power

Post total time

Solo WOD: Opt. 1 Isabel

For time:
30 Snatches (135#/95#)

Solo WOD: Opt. 2 Ingrid

10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees

Checkout: 100 AbMat Sit-Ups

For time:
100 AbMat Sit-Ups

Photo by @snoridgecrossfit

Skill Work: Rope Climb Practice & 10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs

Skill Work: Rope Climb Practice

Rope Climb Progression
Rope Climb

Focus on foot lock and technique.

This is not a timed workout.

10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs

10 rounds for time of:
20 Double Unders
15 Air Squats
5 Handstand Push-ups
1 Rope Climb (15 ft)

Photo by @snoridgecrossfit

Schedule Change:

We will be cancelling the 6:30am classes starting 12/8 next Thrusday due to coaching shifts and attendance. Please try to come to other class times!

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Hang Power Clean 3-3-3 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees

Hang Power Clean 3-3-3

Hang Power Clean 3-3-3

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

15-12-9-6-3: Hang Power Cleans and Lateral Burpees

15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)

Photo by @snoridgecrossfit

Results

Overhead Squat 3-3-3 & AMRAP 20 mins: Rows, C2B Pull-ups, Toes-to-bars, and Overhead Squats

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

AMRAP 20 mins: Rows, C2B Pull-ups, Toes-to-bars, and Overhead Squats

Complete as many rounds as possible in 20 mins of:
Row 250m/225m
5 Chest-to-bar Pull-ups
10 Toes-to-bars
15 Overhead Squats (75#/55#)

Photo by @snoridgecrossfit

Results

Push Press 6-6-6-6 & AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Push Press 6-6-6-6

Push Press 6-6-6-6

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

AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Complete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press (115#/85#)
15 Deadlifts (115#/85#)

Photo by @snoridgecrossfit

Registration for the 2023 Open Is Now Live!

The largest fitness event in the world starts Feb. 16, 2023. Earlier than ever before, registration for the 2023 NOBULL CrossFit Games Open is now live.

No matter your fitness level, the Open is for everyone. This is an all-inclusive worldwide event that brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community.

If you’ve never tried CrossFit, training for the Open is a great place to start. And whether you are striving to become the Fittest on Earth, want to challenge yourself and set a fitness goal, or enjoy the fun of a community event with your friends at your gym, the Open is for you. Register now.

Results

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