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Bench Press 3-3-3Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips
Photo by @snoridgecrossfit
Overhead Squat 5-5-5Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event
Power Clean 3-2-2-1-1-1Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 10 mins of:
Run 100m
5 Power Cleans (155#/105#)
Photo by @snoridgecrossfit
Stop Using This Cue for Butterfly Pull-Ups!
New for the 2023 season, @CrossFit will introduce a worldwide ranking system. This system will be similar to both professional tennis and professional golf ranking systems. Athletes will earn points based on their performance during the CrossFit Games season.
The previous two years of an athlete’s performance in the Open, Quarterfinals, Semifinals, and Games will be used to calculate their ranking. Placing higher in these stages and advancing further in the season will earn them more points.
Alt EMOM 8 mins: Strict Pull-ups and Strict HSPUEvery 1 min for 8 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
For time:
75 Power Snatches (75#/55#)
3 Burpees Every Minute On The Minutes
* Start with 3 burpees on the first minute. Stop each minute and perform 3 Burpees before continuing with Power Snatches.
Photo by @snoridgecrossfit
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: KB Swings, Box Jumps and Ring DipsComplete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @snoridgecrossfit
Justin Medeiros and Laura Horvath Take 2022 Rogue Invitational
Squat Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
E3MOM for 21 mins: Rows and SnatchesEvery 3 mins for 21 mins do:
Row (250m/200m)
3 Squat Snatches (Pick load)
Photo by @snoridgecrossfit
Seattle among U.S. cities with biggest drops in gym memberships
Rich Froning Announces Retirement from Team Competition, Leaves Door Open for Masters
This Saturday at 8:30am and 9:30am is the Frankenchipper (Team and Solo version)! Costumes welcome!
Single Arm Bent Over Row 8-8-8-8Single Arm Bent Over Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Handstand Push-up
Alternating Single Arm Devil Press (50#/35#)
Box Jump Over
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
How to Watch the 2022 Rogue Invitational and Schedule of Events
Complete as many rounds as possible in 30 mins:
Row 500m
3 rounds of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Jerk 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Power Cleans, Push Jerks and Row21-15-9 reps, for time of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Row Calories
Happy birthday Coach Tiana!
Photo by @snoridgecrossfit
Events: Update the clinic may be cancelled if there is not enough interest. 9:30am class has been added back for this Saturday.
SRCF Gymnastics Skills Clinic
WATCH: How to row more efficiently:
Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, RunAs a Team of 2, complete for time:
70 Row (calories)
80 Overhead Squats (95#/65#)
70 Pull-ups
80 Push Press (95#/65#)
6 Rope Climbs (15 ft.)
400m Partner Run as a team
* Alternate work with your partner as one works, one rests. For the final run (run as a team),
Post total time.
For time:
35 Row Calories
40 Overhead Squats (95#/65#)
35 Pull-ups
40 Push Press
3 Rope Climbs (15 ft.)
Run 400m
Photo by @snoridgecrossfit
Next Saturday!
Events:
SRCF Gymnastics Skills Clinic
This 1.5 hour course by your SRCF Coaches will focus on various basic and advanced gymnastics skills, progressions and drills to improve technique and mastery of bodyweight movements.Movements covered will include muscle-ups (Ring and Bar), rope climbs (foot lock and legless), handstand skills (Walks, Holds and Kipping), and kipping on bar and rings (Chest to Bar, Butterfly).
More Venue Possibilities for the 2024-27 CrossFit Games in Birmingham
