Front Squat 1-1-1 & 3 RFT: Rows, Front Squats and Run

Front Squat 1-1-1

Front Squat 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single

3 RFT: Rows, Front Squats and Run

3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m

Photo by @robcwilson @snoridgecrossfit

The History of Dumbbell Open Workouts

Bench Press 10-8-6-4-2 & Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

Station Style: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats

3 rounds, 30 secs per station, for reps:
Pull-up
Push-up
AbMat Sit-up
Air Squat

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Rest 1 min between rounds

Photo by @robcwilson @snoridgecrossfit

CrossFit Partners With NOBULL as Title Sponsor for Games

23 Registered

Let’s break 30!

Sign up for the Open

Results

Results cont

Grettel & Checkout: FT: Bar Hangs, V Ups

Grettel

10 rounds for time of:
3 Clean & Jerks (135#/95#)
3 Burpees Over Bar

Checkout: FT: Bar Hangs, V Up (Alternating)

For time:
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)
Bar Hang, 30 secs
15 V Up (Alternating)

Photo by @robcwilson @snoridgecrossfit
Sign up for the Open!

2021 CrossFit Games Open Team SRCF:

22 Registered

Let’s crack 30 registered.

Sign up for the Open

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set

AMRAP 10 mins: Deadlifts, Air Squats and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
9 Deadlifts (225#/155#)
15 Air Squats
21 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

Meet the Man Who Did 365 Murphs in 365 days

Results

Results cont

Front Squat 2-2-2 & 5 RFT: Wall Balls and Toes-to-bars

Front Squat 2-2-2

Front Squat 2-2-2

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

5 RFT: Wall Balls and Toes-to-bars

5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

CrossFit Introduces Seven New “Girl” Benchmark Workouts

Results

Results cont

Push Press 2-2-2 & AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press

Push Press 2-2-2

 

Push Press 2-2-2

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

 

AMRAP 18 mins: Strict Pull-ups, Dumbbell Burpees and DB Push Press

 

Complete as many rounds as possible in 18 mins of:
5 Strict Pull-ups
7 Dumbbell Burpees (50#/35#)
9 Dumbbell Push Press (50#/35#)

Photo by @robcwilson @snoridgecrossfit

Dumbbell Burpee

Young Guns 2021: Athletes to Watch This Season

Results

Results cont

Overhead Squat 3-3-3 & 21-15-9: Power Snatches and Overhead Squats

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

21-15-9: Power Snatches and Overhead Squats

21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)

 
 
Photo by @robcwilson @snoridgecrossfit

Regionals are back!

Breaking: CrossFit Announces The Ten Semifinal Events

No Results 🙁

Front Squat 3-3-3 & FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean (20#/14#)
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

21 Registered

Sign up for the Open

The Medicine-Ball Clean

The Power of Progression, Part 2: Med-Ball Clean

Results

21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees

21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees

21-15-9 reps, for time of:
Row 500m
Deadlift (225#/155#)
Weighted Overhead Sit-up (25#/15#)
Lateral Burpee Over Bar

Photo by @robcwilson @snoridgecrossfit

Saturday AM Classes are a go! Please drive safely.

At Quarterly Town Hall, Roza Urges Gyms to Support COVID Relief Legislation, Announces 1,000 Affiliates Have Returned

Results

Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups & 4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders

Alt EMOM 10 mins: Alternating Turkish Get Ups and Strict Pull-ups

Every 1 min for 10 mins, alternating between:
2 Turkish Get Up Alternating Arms
5 Strict Pull-ups

4 RFQ: Alternating Turkish Get-ups, Toes-to-bars, Wall Balls and Double Unders

4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
12 Toes-to-bars
20 Wall Balls (20#/14#)
30 Double Unders

Photo by @robcwilson @snoridgecrossfit

PROVEN : The Fittest Mini-Series OFFICIAL TRAILER

Results