Community. Coaching. Caring. Since 2009.
Every 1 min for 10 mins, alternating between:
2 Bar Muscle-ups
5 Ring Dips
FGB Style: Alt Front Rack Lunges, Pull-ups, Push Press, and Lateral Burpees3 rounds, 1 min per station, for max reps of:
Alternating Front Rack Lunge (75/55)
Pull-up
Push Press (75/55)
Lateral Burpee Over Bar
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: Saturday, December 9
Time: 6:30 Where: At the Gym Bring food to share
12 Day’s of Xmas WOD will be Sat. 12/23
E2MOM for 12 mins: Hang Squat Snatch2 Hang Squat Snatches, pick load
Every 2 mins for 12 mins.
Photo by @snoridgecrossfit
“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”
“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008 (080725).
Deadlift 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155/105)
12 Hand Release Push-ups
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Team WOD: 50-40-30: Handstand Push-ups, DB Hang Squat Cleans, Row Cal and Sit-ups50-40-30 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up
25-20-15 reps, for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calorie
AbMat Sit-up
Photo by @snoridgecrossfit
Bench Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Thrusters, Double Unders and Rope ClimbsComplete as many rounds as possible in 12 mins of:
8 Thrusters (95/65)
15 Double Unders
1 Rope Climb (15 ft)
Photo by @snoridgecrossfit
Push Jerk 2-2-2Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 500m
4 Clean & Jerks (135/95)
Row 400m
5 Clean & Jerks
Row 300m
6 Clean & Jerks
Row 200m
7 Clean & Jerks
Row 100m
8 Clean & Jerks
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30 Where: At the Gym Bring food to share
Squat Snatch 1-1-1, using heaviest weight per set
Overhead Squat 1-1-1, using heaviest weight per set
AMRAP 18 mins: Hang Power Snatches, Wall Balls, and K2EComplete as many rounds as possible in 18 mins of:
10 Hang Power Snatches (95/65)
10 Wall Balls (20/14)
10 Knees-to-elbows
Photo by @snoridgecrossfit
Paul Pena7 rounds, each round for time, of:
Run 100m
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24″/20″)
Rest 3 mins between each round.
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia. ~ www.crossfit.com
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30 Where: At the Gym Bring food to share
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30 Where: At the Gym Bring food to share
The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review
