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
Category: Pre Workout / Skill
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
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
Photos by @robcwilson @snoridgecrossfit
Hang Squat Snatch + 2 Overhead Squat 1-1-1-1-1
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.
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.
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#)
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+
Bench Press 2-2-2
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2 & 3 RFT: Muscle Ups and Air Squats & Checkout: Plank 2x Max Hold
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Muscle Ups and Air Squats
3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round
Photos by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31
- Multiple waves TBD
- 1/2 Murph and Full Murph options
- 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+
Clean & Jerk 1-1-1-1-1 & 21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks
Clean & Jerk 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Must Push Jerk not Push Press. Do not drop 10’s!
Photo by @robcwilson @snoridgecf
Front Squat 1-1-1 & FT: Dumbbell Thrusters and Run
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Dumbbell Thrusters and Run
For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Strict Pull-ups & AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups
Lifting: Deadlifts and Strict Pull-ups
Deadlift 5-5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5-5, using heaviest weight per set
* Alternate sets
AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/105#)
12 Hand Release Push-ups
15 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Memorial Day Murph is around the corner! 5/31
How Murph Became the Most Legendary Fitness Challenge Ever
“It was very unifying and brought all kinds of people together. It wasn’t a race. It was just going out and suffering together for Memorial Day and thinking about the people that have sacrificed everything.”
Squat Clean Thruster 1-1-1
Squat Clean Thruster 1-1-1
Squat Clean Thruster 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats