Category: Pre Workout / Skill

Lifting: Deadlifts and Hollow Rocks & AMRAP 20 mins: Deadlifts, Box Jumps and Runs

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate DL and Hollow Rock

BTWB

AMRAP 20 mins: Deadlifts, Box Jumps and Runs

Complete as many rounds as possible in 20 mins of:
7 Deadlifts (225#/155#)
14 Box Jumps (24″/20″)
Run 400m

BTWB

Photo by @robcwilson

Sign up for a Murph spot this Monday! Waves are filling fast.
Murph:  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph

CrossFit Deactivates Instagram and Facebook Accounts

The Reebok Nano 9 Is Coming

OC3 Black Pull Their Way to Victory at Rogue Invitational

Results
Results cont

Front Squat: 7-7-7 & FT: Row then 5x Front Squats and Lateral Burpees

Front Squat: 7-7-7

Front Squat 7-7-7

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

BTWB

FT: Row then 5x Front Squats and Lateral Burpees

For time:
Row 1000m
— then —
5 rounds of:
8 Front Squats (155#/105#)
8 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

Murph!  We will be running our annual Memorial Day Murph workout this coming Monday.  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830
  • 0930
  • 1030
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard this week

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
Down Under, Brazil, Rogue Recap

Chandler Smith, Rachel Garibay Earn Invite to CrossFit Games via Rogue Invitational

Results
Results cont

Bench Press: 1RM & AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

Bench Press: 1RM

Record your best Bench Press 1 rep max lift.

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

BTWB

AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats

As many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
…
Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expired. Log total reps completed of each movement.

Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc…
Include starting and finishing point in notes.

BTWB

Photo by @robcwilson

Results
Results cont

Advanced RX: EMOM for 8 mins: Hang Squat Clean & Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

Advanced RX Class:

EMOM for 8 mins: Hang Squat Clean

2 Hang Squat Cleans, pick load

Every 1 min for 8 mins.
* 2 singles or UB set of 2

BTWB

Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls

For time:
Row 1000m
20 Hang Squat Cleans (135#/95#)
40 Burpee Over Rowers
60 Wall Balls (20#/14#)

BTWB

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8-8-8, using heaviest weight per set

BTWB

5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders

5 rounds for time of:
10 Sumo Deadlift High-pulls (75#/55#)
20 Push Press (75#/55#)
30 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

Strict Pull-ups: 3x Max Rep & AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Strict Pull-ups: 3x Max Rep

Strict Pull-ups 3x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks

Complete as many rounds as possible in 15 mins of:
15 Toes-to-bars
12 Burpees
9 Dumbbell Clean & Jerks (50#/35#)

BTWB

Overhead Squat: 5-4-3-2-1 & Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

Overhead Squat: 5-4-3-2-1

Overhead Squat 5-4-3-2-1

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

BTWB

Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps

For time:
Row 1000m
50 Overhead Squats (95#/65#)
40 Hand Release Push-ups
30 Box Jumps (30″/24″)

BTWB
Photo by @robcwilson
Results
Results cont
SNORIDGE CROSSFIT