Community. Coaching. Caring.
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 Run3 rounds for time of:
Row 500m
21 Front Squats (75#/55#)
Run 400m
Photo by @robcwilson @snoridgecrossfit
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 Squats3 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
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)
Lifting: Deadlifts and Two Hand Dumbbell Bent Over RowsDeadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
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
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-bars5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
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
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 Squats21-15-9 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Regionals are back!
Breaking: CrossFit Announces The Ten Semifinal Events
No Results 🙁
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
21-15-9: Rows, Deadlifts, Weighted Sit-ups and Lateral Burpees21-15-9 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.
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 Unders4 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
