Community. Coaching. Caring. Since 2009.
Record your best Back Squat 10 rep max lift.
Only include the heaviest 10 rep, do not include sets prior to it.
7 RFT: Medicine Ball Cleans and Burpees7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Burpees
* Burpees are upright jump and clap behind head, vertical torso. No bent over short reps.
Photo by @robcwilson @snoridgecrossfit
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Handstand Push-ups, Squat Cleans, Chest-to-bar Pull-ups and Kettlebell Swings7 rounds for time of:
4 Handstand Push-ups
5 Squat Cleans (135#/95#)
6 Chest-to-bar Pull-ups
7 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 12 mins: Strict Ring Dips and Bar Muscle-upsEvery 1 min for 12 mins, alternating between:
5 Strict Ring Dips
2 Bar Muscle-ups
For time:
Row 1000m
— then —
30 Alternating Dumbbell Snatches (50#/35#)
15 Burpee Box Jumps (24″/20″)
20 Alternating Dumbbell Snatches
10 Burpee Box Jumps
10 Alternating Dumbbell Snatches
5 Burpee Box Jumps
Photo by @robcwilson @snoridgecrossfit
New SRCF Trucker/Patch hats are coming in December. Stay tuned! These were not a preorder so we will make them available first come/first serve.
Yeehaw! Castro, CrossFit Visit Dallas as Potential Games Location
Front Racked Alternating Reverse Lunge 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: 7x Overhead Walking Lunge w/ Plate and Push-upsFor time:
7 rounds of:
10 Overhead Walking Lunge With Plates (45#/25#)
15 Push-up (hand release)
— then —
100 Double Unders
Photo by @robcwilson @snoridgecrossfit
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Lateral Burpees, Clean and Jerks, and Knees To Elbows21-15-9 reps, for time of:
Lateral Burpee (Over Barbell)
Clean & Jerk (115#/75#)
Knees To Elbow
* Knees must contact both elbows to equal RX
Photo by @robcwilson @snoridgecrossfit
How To Get Down A Rope: What goes up must come down. But how it comes down matters a whole lot. When you’re 10ft up wondering how you’re going to get down the rope, use these three methods from Annie Thorissdottir to ensure you’re ready to start your next ascent.
Overhead Squat 5-5-5-5Overhead Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
12 Sumo Deadlift High-pulls (95#/65#)
9 Hang Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Front Racked Alternating Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Clean from floor
15-12-9-12-15: Kettlebell Swings, Box Jumps and Toes-to-bars15-12-9-12-15 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (24″/20″)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
In 7 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Power Snatch (115#/85#)
Photo by @robcwilson @snoridgecrossfit
Happy Thanksgiving! Stay safe and we hope you get to enjoy time with friends, family and loved ones!
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
* Scale HSPU to HS Hold 30s on wall or 5 Pike HSPU off box.
Chipper: Double Unders, Wall Balls, Deadlifts and BurpeesFor time:
90 Double Unders
70 Wall Balls (20#/14#)
50 Deadlifts (185#/135#)
30 Burpees
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Push Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata This!Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Lowest score for each exercise counts
Photo by @robcwilson @snoridgecrossfit
