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4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups4 rounds for time of:
30 Double Unders
20 Alternating Dumbbell Snatches (50#/35#)
10 Pull-ups
Rest 2 mins
Photo by @snoridgecrossfit
21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up
21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick
Photo by @snoridgecrossfit
Schedule Change:
We are cancelling the 6:30am classes starting 12/8 due to coaching changes and attendance. Please try to come to other class times!
Events:
SRCF Ugly Christmas Sweater Party and Potluck
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up as the Open is here in February!
21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Slam Balls and Box Jump OversFor time:
10 Slam Balls (30#/20#)
10 Box Jump Overs
20 Slam Balls
10 Box Jump Overs
30 Slam Balls
10 Box Jump Overs
40 Slam Balls
10 Box Jump Overs
50 Slam Balls
10 Box Jump Overs
Photo by @snoridgecrossfit
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat CleansComplete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls (20#/14#)
3 Bar Muscle-ups
1 Squat Clean, pick load
Photo by @snoridgecrossfit
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Ring Dip
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
