Community. Coaching. Caring. Since 2009.
Back Squat 3×3 at 65% 1RM
Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.
21-18-15-12: Push Press, Back Squats and Run21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Nicole Carroll Returns; Says “I Want to Be a Part of this Future”
Thruster (From The Floor) 3-3-3-3Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.
10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14
CrossFit Games Veterans Face-Off in West Regional of The Titan Games
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
* Choose Helen or Heavy Helen
3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press, 53/35 lbs
12 Kettlebell Goblet Lunges, 53/35 lbs
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side
Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet LungesComplete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press (53#/35#)
12 Kettlebell Goblet Lunges (53#/35#)
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side
Complete as many rounds as possible in 15 mins of:
12 Single Arm Dumbbell Clean & Press, pick load
12 Dumbbell Goblet Lunges, pick load
Photo by @robcwilson @snoridgecrossfit
Please check your email for more details on our reopening that was sent out yesterday.
It’s time! We are going to be reopening for limited outdoor classes beginning Wednesday, June 17th as part of Phase 1.5. According to King County, Phase 1.5 or “Modified Phase 1” allows for outdoor exercise classes up to 5 people with one instructor. We must still adhere to other state published guidelines for Phase 2 for gyms. We are beginning with that. This means we will be outdoors. Weather will be a factor. We will still adhere to the below steps but we will not be allowing workouts inside the gym or using the rig or other areas. A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared.
We will share the final schedule and steps out beginning early next week for you to reserve your class on MindBody (via MindBody web or MindBody App). We ask that as we begin to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full. We expect that we will be in Phase 2 before the end of the month and will be able to move classes inside. Please download the app now to be ready to register for classes.
I have emailed the Guidelines for our reopening plan and preliminary schedule. Please READ this. I know it’s lengthy but it’s necessary. It will have all the info (save the online / app steps and guide for reserving a class) that you need. That will come separately early next week.
For those who checked out equipment, please plan to bring it back the by Monday June 22nd. Stay tuned for updates here on our website, Facebook group and I’ll email final schedule and registration steps soon. Thanks for supporting us!
Injury Forces Mathew Fraser to Withdraw From Rogue Invitational
For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.
For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in
* Sub KB Swings.
For time:
Run 1 mile (1600 m)
100 Dumbbell Bent Over Rows, pick load
200 Push-ups
300 Air Squats
Run 1 mile
Partition the DB rows, 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.
* Note: We are planning to host Murph on 4th of July, if you elect to do it with Pull-ups recommendation is 1/2 Murph (half the reps) as we have not done high volume pull-ups during the shutdown.
Dumbbell version of the Hero WOD “Murph”: 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.
* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up
For time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5 km
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
* Scale to 1/2 Severin (25/50/2.5km); sub Bent over DB row 2:1 (both arms = 1 pull-up)
Photo by @robcwilson @snoridgecrossfit
In honor and memory of those who have fallen and made the ultimate sacrifice in service to our country.
Hunter McIntyre Partners Up With Team RWB to Host Memorial Day Murph Fundraiser
5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-15 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 complex on each arm
* Zoom at 5pm. We will do this strength complex together, then log off and WOD.
40-30-20-10 reps, for time of:
Air Squat
Plank Hold, 1 sec
Single Arm Dumbbell Push Jerk, pick load
* plank holds are 40-30-20-10 sec
Photo by @robcwilson
Today’s strength work is a dumbbell complex. If you don’t have a DB you can sub a KB. Rest as needed between sets, warm up adequately with the load, and scale back reps if needed. We will Zoom at 5pm today for those interested. Strength complex up front then if we run out of time we can log off and people can hit the conditioning WOD separately.
Single Arm Bent Over Row 15-15-15
Use the heaviest weight you can for each set.
Rest as needed between sets.
Single Arm Bent Over Row 15-15-15
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double UndersEvery 1 min for 12 mins, alternating between:
10 Single Dumbbell Goblet Thrusters, pick load
30 Double Unders
* Use one DB or KB and perform two handed goblet thruster (like wall ball w/out throw)
* Goal is 30 sec avg for each movement (if too easy add 2 thrusters or 6 DU)
