Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Shoulder Press: 5RM
Shoulder Press: 5RM
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Shoulder Press: 5RM & AMReps: Row Calories and Wall Walks
Shoulder Press: 5RM
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMReps: Row Calories and Wall Walks
Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
* Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Cassie WOD Group Photos by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday:
- 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31 Friday:
- 10:30am Team and Solo WOD
- 11:30am Team and Solo WOD
- All other times cancelled
- 1/1 Saturday: Closed
Bench Press 3-3-3-3-3 & 7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings
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.
7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings
7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
- This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31: TBD
- 1/1 Saturday: Closed
Back Squat: 8RM & AMRAP 10 mins: Burpees and DB Thrusters
Back Squat: 8RM
Record your best Back Squat 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
AMRAP 10 mins: Burpees and DB Thrusters
Complete as many rounds as possible in 10 mins of:
10 Burpees
10 Dumbbell Thrusters (pick load)
Photo by @robcwilson @snoridgecrossfit
Deadlift 8-8-8 & 4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls
Deadlift 8-8-8
Deadlift 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls
4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Wall Ball (20#/14#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Fight Gone Bad Style
Photo by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
- New SRCF Trucker/Patch hats are here ($26 plus tax)! Grab one before they are gone or wrap one under the tree.
- This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31: TBD
- 1/1 Saturday: Closed
Power Clean 3-3-3 & 5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs
Power Clean 3-3-3
Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs
5 rounds for time of:
12 Toes-to-bars
9 Handstand Push-ups
6 Box Overs (30″/24″)
3 Rope Climbs
* Scale 3 RC to 6 Supine RC per round (start and finish on the floor)
Photo by @robcwilson @snoridgecrossfit
Lifting: Barbell Good Mornings and Weighted Strict Pull-ups & Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
Lifting: Barbell Good Mornings and Weighted Strict Pull-ups
Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set
Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.
Photo by @robcwilson @snoridgecrossfit
“2018: The Ultimate Test” Now Playing on iTunes and Amazon
Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon.
E2MOM for 12 mins: Snatch + Overhead Squat & AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders
E2MOM for 12 mins: Snatch + Overhead Squat
1 Snatch + Overhead Squat, pick load
Every 2 mins for 12 mins.
AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders
Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 Overhead Squats (75#/55#)
40 Double Unders
Photo by @robcwilson @snoridgecrossfit
We are looking at adding a 6:30am class for Tues/Th starting in January! Stay tuned.
No Swimming in Dubai? What the CrossFit Games Can Learn From This
Push Jerk: 1RM & 21-18-15-12-9-6: Row, DB Push Press, and Box Jumps
Push Jerk: 1RM
Record your best Push Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
21-18-15-12-9-6: Row, DB Push Press, and Box Jumps
21-18-15-12-9-6 reps, for time of:
Row Calorie
Dumbbell Push Press (pick load)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit