Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

Front Squat 6-6-6

Front Squat 6-6-6

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

18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)

Photo by @robcwilson @snoridgecrossfit

All about the community! Sign up for the Open!

SRCF Athlete Count for the 2022 CrossFit Games Open: 5

The Friendship-Fitness Connection at CrossFit Cabarrus

Results

Push Press: 3RM & AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Push Press: 3RM

Record your best Push Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Push Press (95#/65#)
8 Lateral Burpee (Over Barbell)
25 Double Unders

Photo by @robcwilson @snoridgecrossfit

Massive news on the Games front:

Thorisdottir Assembles Super Team in Iceland

Results

Weighted Strict Pull-up 5-5-5-5 & AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

Weighted Strict Pull-up 5-5-5-5

Weighted Strict Pull-up 5-5-5-5

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

AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

In 16 mins do:
Row 1500m
then in the remaining time, AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Photo by @robcwilson @snoridgecrossfit

Emma McQuaid, Patrick Vellner Win: Four Takeaways from the Final Day of Wodapalooza

Results

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Eric Roza Gives CrossFit Staff Reasoning For Dave Castro Firing via Zoom Call

2022 CrossFit Games Season Guidelines

Registration for the Open begins Jan. 13, and the first workout will be released at 12 noon PT on Thursday, Feb. 24.

We will be running the Open for all three weeks per our normal gym tradition and the final week we will schedule a celebration for Friday Night Lights and hoping to have a good turnout!  Details to come.

Results

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice & FT: Handstand Holds, Rows, Plank Holds and Ring Support Holds

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.

FT: Handstand Holds, Rows, Plank Holds and Ring Support Holds

For time:
Handstand Hold (2 mins)
Row 500m
Plank Hold (2 mins)
Row 500m
Ring Support Hold (2 mins)
Row 500m
* Must accumulate total of 2 min in each hold before moving on. HS Hold on wall.

Photo by @robcwilson @snoridgecrossfit

Eric Roza Starts Talks in Post Dave Castro Landscape

Wodapalooza Enhances Livestream to Feature Full Coverage For All Elite Divisions, Including Teams of 3

Results

Shoulder Press: 1RM & Row: 3 x 1000m

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Row: 3 x 1000m

Each for time:
Row: 3 x 1000m

Rest as needed between efforts.

Photo by @robcwilson @snoridgecrossfit

This sounds “awesome”: “The workouts for the Open this year are going to be something special. I think they’re going to be tests everybody enjoys and the reason why we’ll enjoy them as a community, is because they’re going to test you and push you further than I think we’ve pushed and tested people in the Open in the past.” ~ Dave Castro

Key CrossFit Open dates: For a complete season schedule, use our calendar.

  • January 13, 2022 — Open registration begins
  • February 24-28 — Open Week 1
  • March 3-7 — Open Week 2
  • March 10-14 — Open Week 3

2022 CrossFit Open Workouts Finalized, “Will be Very Painful” Castro Promises

Results

Shoulder Press: 3RM & Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats

Shoulder Press: 3RM

Record your best Shoulder Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats

For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

Photo by @robcwilson @snoridgecrossfit

Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.

Starrett attributes most injuries to:

  • Poor preparation or taking insufficient time to warm up
  • Athletes lacking the necessary range of motion
  • Generally not treating the shoulder with the same care as the rest of the body

To address shoulder discomfort before it becomes a problem, he recommends:

  • Increasing soft tissue work by adding mobilization between sets during training sessions and doing myofascial release with a foam roller and ball at home
  • Expanding your repertoire of warm-up exercises to restore normal range of motion in the shoulder joint
  • Checking in with your breathing. Maintaining regular breath patterns often restores mobility.

WATCH  

Results

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps

Team WOD: Hang Power Snatches, Overhead Squats and Box Jumps

As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)

* Alternate work/rest with your partner. One bar and one box.

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (24″/20″)

Photo by @robcwilson @snoridgecrossfit

VIDEO: Top 5 Clean and Jerks from Dubai CrossFit Championship Event 2

Results

Bench Press 3-3-3-3-3 & 7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings

Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

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

7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings

7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)

Photo by @robcwilson @snoridgecrossfit

Announcements:

  • We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
  • This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.

SCHEDULE ALERT:

Christmas and New Year’s week hours are as follows:

  • 12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
  • 12/24 Friday: Closed
  • 12/25 Saturday: Closed
  • 12/31: TBD 
  • 1/1 Saturday: Closed

2021 Dubai CrossFit Championship: Day 1 Recap

Results

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters & Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters (Pick load)
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters
* Alternate work/rest and split reps. Take 10 min as a team to warm up to a heavy Cluster.

Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters (135#/95#)
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters

Photo by @robcwilson @snoridgecrossfit

This Thursday on 12/16 we will be programming our memorial workout for “Cassie” at all classes. It will feature movements that she loved.

How to Watch Dubai CrossFit Championship LIVESTREAM

Results