Bench Press 3-3-3 & FT: Rows, Thrusters, Ring Dips

Bench Press 3-3-3

Bench Press 3-3-3

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

FT: Rows, Thrusters, Ring Dips

For time:
Row 1000m
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips

Photo by @snoridgecrossfit

Worldwide Ranking System and Strength of Field

Results

Overhead Squat 5-5-5 & 21-15-9: Sumo Deadlift High Pulls and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

21-15-9: Sumo Deadlift High Pulls and Overhead Squats

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:

  • 11/21 Mon – 11/22 Tues: Regular schedule
  • 11/23 Wednesday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/24 Thursday: Closed
  • 11/25 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
  • 11/26 Saturday: Regular schedule

2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event

Results

Results cont

Power Clean 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Cleans

Power Clean 3-2-2-1-1-1

Power Clean 3-2-2-1-1-1

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

AMRAP 10 mins: Run and Power Cleans

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.

Results

Results cont

Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU & Burpee Randy

Alt EMOM 8 mins: Strict Pull-ups and Strict HSPU

Every 1 min for 8 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups

Burpee Randy

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

20 of the Best Photos From the 2022 Rogue Invitational

Results

Bench Press 7-7-7 & AMRAP 15 mins: KB Swings, Box Jumps and Ring Dips

Bench Press 7-7-7

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 Dips

Complete 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

Results

Results cont

Squat Snatch 1-1-1 & E3MOM for 21 mins: Rows and Snatches

Squat Snatch 1-1-1

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 Snatches

Every 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!

Results

Single Arm Bent Over Row 8-8-8-8 & Ring Dips 8-8-6-6 & 4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

Single Arm Bent Over Row 8-8-8-8

Single Arm Bent Over Row 8-8-8-8

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

Ring Dips 8-8-6-6

Ring Dips 8-8-6-6

Rest as needed between efforts.

4 RF-ME / 1 min Stations: HSPU, Alternating Single Devil Press, and Box Jump Overs

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

Results

Jerk 3-3-3-3 & 21-15-9: Power Cleans, Push Jerks and Row

Jerk 3-3-3-3

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 Row

21-15-9 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

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

WATCH: How to row more efficiently:

Rowing: Body Position

Results

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run & Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

Team WOD: Row, Overhead Squat, Pull-up, Push Press, Rope Climb, Run

As 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.

Solo WOD: Chipper: Row, Overhead Squats, Pull-ups, Push Press, Rope Climbs and Run

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

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

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

Results

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