Community. Coaching. Caring. Since 2009.
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row 1000m / 750m / 500m / 250mFor time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 5 mins for 20 mins: Run, Push Press and AbMat Sit-upsEvery 5 mins for 20 mins do:
Run 400m
15 Push Press (95#/65#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
No results pic 🙁
Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Deadlifts (155#/105#)
15 Air Squats
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Calories and Kettlebell Swings5 rounds for time of:
15/12 Row Calories
15 Kettlebell Swings (53#/35#)
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Reminder: Please make sure you cancel your MB booking if you can’t attend class to free it up for others.
7pm classes for M/T/W are back on the schedule starting next week!
4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
10 Two Hand Dumbbell Bent Over Rows, pick load
Double Dumbbell Front Rack Hold, 1 min
30 AbMat Sit-ups
* Not for time.
Photo by @robcwilson @snoridgecrossfit
Different focus today with Turkish Get-ups and not a timed WOD. This workout hits everything while learning a new movement that works the shoulders, back, core, legs as well as balance and coordination. Demo below.
Back Squat 5-5-5Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds, 30 secs per station, of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Even a power outage couldn’t keep us out! (Except for the night classes)
We added a 3pm class for Thursday 1/14 due to power being out today. Sign up on MindBody.
Starting next week we will have a M, T, W 7pm class regularly. All classes are currently for existing members and as we continue to move through phases of reopening we will look at taking on new members!
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
30-20-10 reps, for time of:
Push Press (95#/65#)
Box Step-up (24″/20″)
Ring Row
Rest 30 secs
* Box Step are unweighted. RX Ring Row = Feet are minimum 1 ft. in front of rings.
Photo by @robcwilson @snoridgecrossfit
2021 CrossFit Games Open Team SRCF:
11 Registered
