Back Squat 2-2-2 & FGB Style: Back Squats and Kettlebell Swings

Back Squat 2-2-2

Back Squat 2-2-2

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

FGB Style: Back Squats and Kettlebell Swings

5 rounds, 30 secs per station, for max reps of:
Back Squat (95#/65#)
Kettlebell Swing (70#/53#)
Rest 1 min

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 12 mins: Squat Snatch & 4 RFT: Wall Balls and Overhead Squats

E2MOM for 12 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 12 mins.
* Not touch and go.

4 RFT: Wall Balls and Overhead Squats

4 rounds for time of:
20 Wall Balls (20#/14#)
10 Overhead Squats (75#/55#)
Rest 30 secs

Photo by @robcwilson @snoridgecrossfit

Games Veterans Prep for 2021 Season At The Fittest Experience

Results

Results cont

Shoulder Press 2-2-2 & AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Dumbbell Push Press (50#/35#)
9 Pull-ups
12 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Swag alert!

New t-shirts/tanks and hoody preorder is up in the SRCF Facebook page.  Go there for details and to post your order.

Breaking: Mayhem Freedom Reveals New Roster, Sets Sights On Fifth Title

Results

Deadlift 2-2-2 & Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Deadlift 2-2-2

Deadlift 2-2-2

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

Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Tabata Deadlift (155#/105#)
Rest 1 min
Tabata Bar Facing Burpee
Rest 1 min
Tabata Toes-to-bar

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @robcwilson @snoridgecrossfit

New Year, New Roster For CrossFit Mayhem Freedom

Results

Results cont

Hang Squat Clean 3-3-3 & 10 RFT: Ring Rows, Wall Balls and Box Jumps

Hang Squat Clean 3-3-3

Hang Squat Clean 3-3-3

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

10 RFT: Ring Rows, Wall Balls and Box Jumps

10 rounds for time of:
7 Ring Rows
7 Wall Balls (20#/14#)
7 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 3-3-3 & 3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups

Bench Press 3-3-3

Bench Press 3-3-3

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

3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups

For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
21 Kettlebell Swings (53#/35#)
12 Push-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

15 Registered

Sign up for the Open

CF Games | What Are Quarterfinals?

Results

Back Squat 3-3-3 & FT: Row 1000m / 750m / 500m / 250m

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: Row 1000m / 750m / 500m / 250m

For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Shoulder Press 3-3-3 & Every 5 mins for 20 mins: Run, Push Press and AbMat Sit-ups

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

Every 5 mins for 20 mins: Run, Push Press and AbMat Sit-ups

Every 5 mins for 20 mins do:
Run 400m
15 Push Press (95#/65#)
30 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

No results pic 🙁