Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Standard RX
Deadlift 5-5-5 & 4 RFT: Rows, Deadlifts and Hand Release Push-ups
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.
4 RFT: Rows, Deadlifts and Hand Release Push-ups
4 rounds for time of:
Row 300m
12 Deadlifts (185#/135#)
15 Hand Release Push-ups
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Don’t see a class spot at the you’re looking for? Check the entire days schedule as each day has spots this whole week.
Please note if you are waitlisted you need to wait until MindBody moves you into the class and shows registered when a spot opens up.
Please don’t forget your mask. Welcome back!
Deadlift 5-5-5
Deadlift 5-5-5
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, work up to moderately heavy load, don’t push to a 5RM.
4 RFT: Air Squats, Push-ups, Walking Lunges and Runs
4 RFT: Air Squats, Push-ups, Walking Lunges and Runs
4 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m
Photo by @robcwilson @snoridgecrossfit
Reopening on Monday 1/11 for limited daily classes! Please use sign-ups on MindBody.
- Class sizes are limited 5 people + 1 waitlist spot. Waitlisted athletes will be confirmed into class on MindBody as a spot opens up. Do NOT assume if you are waitlisted that you are confirmed into class. (As we move through phases etc. we will increase the class size)
- NEW: Masks are required for coaches AND athletes working out. Please cooperate and wear it. Programming will be adjusted for this.
- All check-in screening steps (temp check and health questions) are the same
- All cleaning requirements are the same
- MindBody sign-ups and check-in’s required
- Please bring back the equipment you checked out when you come to class next week. Coaches will verify all equipment and sign in on the sheet.
Sign up for the CrossFit Open coming in March! The whole gym is doing it so just sign up already.
20 RFT: DB Thrusters, DB Power Cleans and DB Push Jerks
20 RFT: DB Thrusters, DB Power Cleans and DB Push Jerks
20 rounds for time of:
5 Dumbbell Thrusters, pick load
3 Dumbbell Power Cleans, pick load
3 Dumbbell Push Jerks, pick load
* Use single DB or KB, alt arms each round. Goblet Thruster. If you have two DB then go for it!
Photo by @robcwilson @snoridgecrossfit
FT: Run, Kettlebell Swings and Double Unders
FT: Run, Kettlebell Swings and Double Unders
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
100 Double Unders
30 Kettlebell Swings (53#/35#)
Run 800m
Photo by @robcwilson @snoridgecrossfit
Sign Up for Classes is enabled! Starting Monday 1/11. Anyone who was previously signed up for Mon/Tue will need to sign up again.
For now we will NOT be scheduling a 7pm class slot.
M-Fr:
5:30am (no Thurs)
9:30am
10:30am (T/Th only)
11:30am
4pm
5pm
6pm
9:30am
10:30am (T/Th only)
11:30am
4pm
5pm
6pm
Sat:
9:30am, 10:30am
- Class sizes are limited 5 people + 1 waitlist spot. Waitlisted athletes will be confirmed into class on MindBody as a spot opens up. Do NOT assume if you are waitlisted that you are confirmed into class. (As we move through phases etc. we will increase the class size)
- NEW: Masks are required for coaches AND athletes working out. Please cooperate and wear it. Programming will be adjusted for this.
- All check-in screening steps (temp check and health questions) are the same.
- All cleaning requirements are the same.
- MindBody sign-ups and check-in’s required.
- Coaches will open door(s) and/or use fans as needed to circulate air during workout.
3-2-1 Go!
AMRAP 12 mins: Single Arm Overhead Carries, Push-ups and DB Front Rack Box Step-ups
AMRAP 12 mins: Single Arm Overhead Carries, Push-ups and DB Front Rack Box Step-ups
Complete as many rounds as possible in 12 mins of:
100m Single Arm Dumbbell Overhead Carry (50#/35#)
12 Push-ups
8 Dumbbell Front Rack Box Step-ups (50#/35# to 20″)
Photo by @robcwilson @snoridgecrossfit
New Washington Reopening Plan from Inslee announced yesterday. We are making sense of the rules and planning to reopen next Monday 1/11 with limited classes of 5 and 1 waitlist spot.
Phase 1 Guidelines:
- Masks will be required for athletes and coaches (including during the WOD)
- Waitlist spot will be 1 per class, if someone cancels and a spot opens you will be moved into the class registration by MindBody. Being “waitlisted” does NOT mean you can just show up for class.
- All temp screening, health questions/criteria and cleaning protocol are the same as they have been since we last reopened in June.
Please do not sign up yet on MindBody until we post it is ready to register for classes! We are lining up coach availability and class schedule.
1-2-3-4-5-6-7-8-9-10: Goblet Squats and Dumbbell Facing Burpees
1-2-3-4-5-6-7-8-9-10: Goblet Squats and Dumbbell Facing Burpees
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Goblet Squat (50#/35#)
Dumbbell Facing Burpee
Photo by @robcwilson @snoridgecrossfit
3 RFT: Sit-ups, Dumbbell Hang Power Clean & Jerks and Air Squats
3 RFT: Sit-ups, Dumbbell Hang Power Clean & Jerks and Air Squats
3 rounds for time of:
50 Sit-ups
25 Dumbbell Hang Power Clean & Jerks (50#/35#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows
AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows
Complete as many rounds as possible in 15 mins of:
9 Dumbbell Power Cleans, pick load
12 Burpees
15 Dumbbell Bent Over Rows, pick load
* Use a single DB or KB for both movements. Split reps each set between arms. If you have 2 DB use both.
Photo by @robcwilson @snoridgecrossfit
The extension of the shutdown order is one m,ore week. We are planning to reopen limited classes starting Tuesday, 1/12. Stay tuned.