Category: Pre Workout / Skill

Bench Press 8-6-4 & AMRAP 16 mins: Rows, Wall Balls, and Push-ups

Bench Press 8-6-4

Bench Press 8-6-4

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

BTWB

AMRAP 16 mins: Rows, Wall Balls, and Push-ups

Complete as many rounds as possible in 16 mins of:
Row 250m
10 Wall Balls (20#/14#)
10 Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Alt EMOM 14 mins: Squat Snatch and Handstand Walk Practice & 12-10-8-6: Squat Snatches, Bar Muscle-ups and Lateral Burpees

Alt EMOM 14 mins: Squat Snatch and Handstand Walk Practice

Every 1 min for 14 mins, alternating between:
1 Squat Snatch (Pick load)
Handstand Walk Practice (30 sec)

BTWB

12-10-8-6: Squat Snatches, Bar Muscle-ups and Lateral Burpees

12-10-8-6 reps, for time of:
Squat Snatch (115#/85#)
Bar Muscle-up
Lateral Burpee

BTWB

Photo by @snoridgecrossfit

SRCF Team Count: 9

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up for the Open: February 16 – March 6.

Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!

How it Works

CrossFit HQ will keep track of all gym performances in the Open, and each week we receive a weekly score report outlining which affiliate is in the lead for the following divisions:

  • Overall 
  • Rx’d Individual 
  • Scaled 
  • Foundations
  • Rx’d Masters 
  • Rx’d Teen 
  • Adaptive 

Scoring Details

  • The Overall Champion will be scored based on total reps and/or fastest times accumulated across all divisions.
  • The Individual Division Champion will be scored by the sum of the top 10 scores of the individual men’s and women’s Rx’d workouts.
  • The Scaled Division Champion will be scored by the sum of the top five scores of the individual men’s and women’s scaled workouts.
  • The Foundations Division Champion will be scored by the sum of the top two scores of the men’s and women’s foundations workouts.
  • The Masters Division Champion will be scored by the sum of the top two scores in each age group (i.e., 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+) for masters men and women, Rx’d.
  • The Teen Division Champion will be scored by the sum of the top two scores in each age group (i.e., 14-15 and 16-17) for teenage boys and girls, Rx’d.
  • The Adaptive Division Champion will be determined by the greatest number of adaptive division scores submitted by an affiliate across three weeks of competition.

At the end of the Open, the top three affiliates in each category with the most points will win a Community Cup champion banner to fly proudly in their gym.

How to Watch 2023 TYR Wodapalooza and Schedule of Events

Results

Push Press 2-2-2-2 & 10 RFT: Double Unders, Dumbbell Push Press, and Rope Climbs

Push Press 2-2-2-2

Push Press 2-2-2-2

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

BTWB

10 RFT: Double Unders, Dumbbell Push Press, and Rope Climbs

10 rounds for time of:
20 Double Unders
6 Dumbbell Push Press (Pick load)
1 Rope Climb, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Power Clean & Jerk 1-1-1-1-1 & 5 RFT: Deadlifts, Hang Power Cleans, and Push Jerks

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

BTWB

5 RFT: Deadlifts, Hang Power Cleans, and Push Jerks

5 rounds for time of:
24 Deadlifts (95#/65#)
18 Hang Power Cleans
12 Push Jerks

WOD Demo: Double-Rep DT

BTWB

Photo by @snoridgecrossfit

CrossFit: A Sport for Life

SRCF Team Count: 9

Register for the 2023 NOBULL CrossFit Games Open

Get signed up for the Open: February 16 – March 6

Results

Results cont

Deadlift 2-2-2-2-2 & FT: Deadlift and Muscle-up Intervals

Deadlift 2-2-2-2-2

Deadlift 2-2-2-2-2

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

BTWB

FT: Deadlift and Muscle-up Intervals

For time:
10 Deadlifts (275#/185#)
Rest 1 min
10 Deadlifts
Rest 1 min
10 Deadlifts
Rest 1 min
10 Muscle-ups
Rest 1 min
10 Muscle-ups
Rest 1 min
10 Muscle-ups
* Choose a moderatley heavy load for 2 sets of 5
** Scale 10 Ring MU to 10 Bar MU or 15 C2B Pull-ups (or 15 Pull-ups)

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 2-2-2-2 & 10-9-8-7-6-5-4-3-2-1: Front Squats, Toes-to-bars and Kettlebell Swings

Front Squat 2-2-2-2

Front Squat 2-2-2-2

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

BTWB

10-9-8-7-6-5-4-3-2-1: Front Squats, Toes-to-bars and Kettlebell Swings

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat (135#/95#)
Toes-to-bar
Kettlebell Swing (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

Push Press 3-3-3-3 & 2 RFT: Double Unders, Burpees, Hang Power Cleans, Push Presses

Push Press 3-3-3-3

Push Press 3-3-3-3

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

BTWB

2 RFT: Double Unders, Burpees, Hang Power Cleans, Push Presses

2 rounds for time of:
25 Double Unders
25 Burpees
25 Double Unders
25 Hang Power Cleans (95#/65#)
25 Double Unders
25 Push Press (95#/65#)

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT