Strict Pull-ups 5×3 & AMRAP 20 mins: Burpee Box Jumps, Ring Rows and Run

Strict Pull-ups 5×3

Strict Pull-ups 5×3

Rest as needed between sets.

AMRAP 20 mins: Burpee Box Jumps, Ring Rows and Run

Complete as many rounds as possible in 20 mins of:
6 Burpee Box Jumps (24″/20″)
9 Ring Rows
Run 200m

Photo by @robcwilson @snoridgecrossfit

LIFEAID Survey Reveals Client Retention From COVID-19 a Mixed Bag

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E2MOM for 20 mins: Power Snatches and Overhead Squats & AMRAP 8 mins: Overhead Squats, Run and Hand Release Push-ups

E2MOM for 20 mins: Power Snatches and Overhead Squats

Every 2 mins for 20 mins do:
1 Power Snatch, pick load
2 Overhead Squats, pick load
*Build up in weight.

AMRAP 8 mins: Overhead Squats, Run and Hand Release Push-ups

Complete as many rounds as possible in 8 mins of:
8 Overhead Squats (75#/55#)
Run 200m
8 Hand Release Push-ups

Photo by @robcwilson @snoridgecrossfit

Mayhem Madness Canceled Due to Pandemic Travel Restrictions

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Touch And Go Deadlift 5-5-5 & 6 RFT: Deadlifts and Single Arm KB Overhead Carry

Touch And Go Deadlift 5-5-5

Touch And Go Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

6 RFT: Deadlifts and Single Arm KB Overhead Carry

6 rounds for time of:
7 Deadlifts (225#/155#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)

Photos by @robcwilson @snoridgecrossfit

New movement alert!  Today features a single overhead carry. Something we have done very little of in the past. Active shoulder and push toward your ear will keep it inline over the heels.

With the Governor’s recent change to our Phase 2 guidelines, we have changed the number of waitlists allowed (2) to prevent too many people being waitlisted.  When we add you it will say “confirm to waitlist”.  If you aren’t sure show up or just reach out to us.

Please try to not book out a whole week of classes at a time to prevent others from getting a spot, particularly the early AM classes. If a time is open a day prior or day of then grab it.  Also the evening time slots usually aren’t full so if you can have some flexibility that really helps.

Last, thanks for everyone’s continued cooperation with wearing a mask into the gym, cleaning up all your equipment/space, and not hanging out inside the gym space after!

Industry Leaders, Former HQ Employees, Athletes Applaud Change Codified by Deal Signing

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Shoulder Press 3-3-3-3-3 & FT: Kettlebell Swings, Double Unders, AbMat Sit-ups

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Kettlebell Swings, Double Unders, AbMat Sit-ups

For time:
25 Kettlebell Swings (53#/35#)
50 Double Unders
50 AbMat Sit-ups
20 Kettlebell Swings
40 Double Unders
40 AbMat Sit-ups
15 Kettlebell Swings
30 Double Unders
30 AbMat Sit-ups
10 Kettlebell Swings
20 Double Unders
20 AbMat Sit-ups
5 Kettlebell Swings
10 Double Unders
10 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

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Bradley

Bradley

10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 secs

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Photo by @robcwilson @snoridgecrossfit

AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps

AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps

As many reps as possible in 15 mins of:
3 Power Snatches (75#/55#)
3 Ring Dips
3 Box Jumps (24″/20″)
6 Power Snatches
6 Ring Dips
6 Box Jumps
9 Power Snatches
9 Ring Dips
9 Box Jumps

Continue adding 3 reps each round to each movement until time expires.

Photo by @robcwilson @snoridgecrossfit

Roza, Glassman Sign Final Deal for 100% of CrossFit, Inc.

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E2MOM for 8 mins: Power Clean (Touch & Go) & 10-9-8-7-6-5-4-3-2-1: Power Cleans (Touch and Go), Wall Balls and Handstand Push-ups

E2MOM for 8 mins: Power Clean (Touch & Go)

2 Power Clean (Touch & Go), pick load

Every 2 mins for 8 mins.
* NOT a 2RM! Work up to moderate to heavy load to prep for WOD.

10-9-8-7-6-5-4-3-2-1: Power Cleans (Touch and Go), Wall Balls and Handstand Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean (155#/105#)
Wall Ball (20#/14#)
Handstand Push-up

*Scale HSPU to Pike or DB Press

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat 3×3 at 75% 1RM & 5 RFT: Rows, Toes-to-bars and Dumbbell Box Step-ups

Front Squat 3×3 at 75% 1RM

Front Squat 3×3 at 75% 1RM

Rest as needed between sets.

5 RFT: Rows, Toes-to-bars and Dumbbell Box Step-ups

5 rounds for time of:
Row 500m
12 Toes-to-bars
10 Dumbbell Box Step-ups (50#/35#)
Rest 2 mins

Photo by @robcwilson @snoridgecrossfit

If you have signed up for a class and are unable to make it please cancel it so that others can have the option to take the spot. Additionally if you have the flexibility please try to look at other class times that are open before waitlisting for your preferred time.

Sweeney, Carroll, Pichelli Testing Games Events at Ranch

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