Community. Coaching. Caring. Since 2009.
Lifting: Bench Press and Barbell CurlsBench Press 4-4-4-4, using heaviest weight per set
Barbell Curl 8-8-8-8, using heaviest weight per set
Every 1 min for 16 mins, alternating between:
10 Wall Balls (20/14)
10 Burpees
Photo by @snoridgecrossfit
1x [ 1 Power Snatch + 2 Hang Squat Snatches ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Overhead Squats, Single DB Hang Clean & Jerks and Toes-to-barsComplete as many rounds as possible in 15 mins of:
25 Overhead Squats (75/55)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15 Toes-to-bars
Photo by @snoridgecrossfit
Front Squat 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Wall Balls, Sit-ups, Box Jumps, DU, and Walking LungesFor time:
50 Wall Balls (20/14)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
Good Morning 5-5-5-5-5, using heaviest weight per set
Behind-the-Neck Snatch Grip Press 5-5-5-5-5, using heaviest weight per set
5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts, pick load
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft
Photo by @snoridgecrossfit
Deadlift 3-3-3-3Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 3 mins for 15 mins do:
15 AbMat Sit-ups
30 Double Unders
15 AbMat Sit-ups
5 Deadlifts, pick load
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
Dumbbell Bench Press 12-12-12, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 12-12-12, using heaviest weight per set
TKComplete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70/53)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com
Photo by @snoridgecrossfit
Holiday Hours:
Christmas Week:
New Year’s Week:
Snatch Balance 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Hand Release Push-ups and Overhead SquatsFor time:
Row 1000m
50 Hand Release Push-ups
30 Overhead Squats (95/65)
Photo by @snoridgecrossfit
Log your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
4 rounds for time of:
Run 400m
Dumbbell Walking Lunge (50/35) 100 ft
Photo by @snoridgecrossfit
