Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Rows, Push-ups and Runs
3 rounds for time of:
Row 500m
25 Push-ups
Run 400m
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Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
25 Push-ups
Run 400m
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups
2 Power Cleans, pick load
Every 1 min for 10 mins.
Does not have to be touch and go. OnRamp grads scale to Hang Power Cleans.
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com
Pic by @robcwilson
On Tuesday the CF Games begin! We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
3 Pull Up (Strict)
6 Power Snatches (95#/65#)
9 Overhead Squats (95#/65#)
Handstand Hold 3x Max Hold Freestanding
Or Work on Handstand hold against the wall
Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups
Pics by @robcwilson; Photobomb by Lindsay
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
Pics by @robcwilson
CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:
We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Want to watch the Games? See below for how.
How to Watch the Games in 2015
Sanctions Handed Out For Drug Policy Violations