AMRAP 12 mins: Hang Power Cleans, Front Squats and Ring Dips
Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (115#/75#)
7 Front Squats (115#/75#)
5 Ring Dips
Category: Video and Media
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs & Pt. 2: Open 15.1A: 1RM Clean and Jerk
Pt. 1: AMRAP 14 mins: Handstand Push-ups, Box Jumps and Rope Climbs
Complete as many rounds as possible in 14 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb (15 ft.)
Complete Pt. 1 rest 3 minutes then immediately being Pt. 2.
Rest 3 Minutes
Pt. 2: Open 15.1A: 1RM Clean and Jerk
1-rep-max clean and jerk
6 minute time cap
Checkout: AbMat Sit-ups
For time:
100 AbMat Sit-ups
BTWB
Photo by @robcwilson
Congrats to Eva for placing 3rd (out of 8) this past weekend in her first CrossFit competition! She competed in the ETown Teen Throwdown at Eatonville CrossFit in the Varsity division. Way to get on that podium!
Also “false grip fist bumps” to Eva and to Robbie who both got their 1st Muscle-ups tonight (and several after)! Both have been working the strict pull-ups, ring pull-ups, strict dips and progressions for some time now and it paid off.
Front Squat 6-4-2-2-1 & AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Front Squat 6-4-2-2-1
Front Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Wall Balls, Shoulder-to-Overheads, Toes to Bar and Runs
Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
Run 200m
20 Shoulder-to-Overheads (75#/55#)
Run 200m
20 Toes-to-bars
Run 200m
Bench Press 2-2-2-2-2 & Helen
Bench Press 2-2-2-2-2
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
BTWB
Photo by @robcwilson
Benchmark “Girl” of the week continues. Last week we completed “Annie”, one of the classic benchmark workouts known as the “Girls”. This week is “Helen”. We have a couple more that will show up over the next couple of weeks.
The below podcast interview with Julie Foucher and Dave Castro is a very insightful and interesting look into the person who is in charge of the CrossFit Games and also the co-director of CrossFit Training. Definitely worth the listen.
PH29 Dave Castro on applying lessons learned as a SEAL and directing the CrossFit Games
Want to know what the Games payouts are this year? They are growing again!
Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans
Team WOD: Power Snatches, Toes-to-bars, and Medicine Ball Cleans
2 rounds for time of:
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
50 Medicine Ball Cleans (20#/14#)
*Alternate work with your partner (one works/one rests)
BTWB
Photo by @robcwilson
Saturday was suns out, guns out! Each Saturday the main class consists of a team workout. Don’t know anyone? Don’t worry! Just show up and you will be paired together and scaled to your ability.
Our next OnRamp will begin in July. If you are interested or know anyone who is ready to get started then email us at snoridgecrossfit@comcast.net or use the contact us form on the website.
Our July OnRamp Schedule:
Tuesday 7/5 at 7:00 pm
Thursday 7/7 at 7:00 pm
Saturday 7/9 at 8:30 am
Tuesday 7/12 at 7:00 pm
Thursday 7/14 at 7:00 pm
Saturday 7/16 at 8:30 am
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
EMOM for 10 mins: Strict Pull-ups & 3 RFT: Runs, Deadlifts and Strict Handstand Push-ups
3 RFT: Runs, Deadlifts and Strict Handstand Push-ups
3 rounds for time of:
Run 400m
20 Deadlifts (225#/155#)
10 Strict Handstand Push-ups
Scale to negatives for strict HSPU or to box pike.
Push Press 3-3-3-3-3 & AMRAP 8 mins: Box Jump Overs, Wall Balls
Push Press 3-3-3-3-3
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Box Jump Overs, Wall Balls
Complete as many rounds as possible in 8 mins of:
3 Box Jump Overs (24″/20″)
3 Wall Balls (20#/14# to 10 ft./9ft.)
6 Box Jump Overs
6 Wall Balls
9 Box Jump Overs
9 Wall Balls
12 Box Jump Overs
12 Wall Balls
15 Box Jump Overs
15 Wall Balls
18 Box Jump Overs
18 Wall Balls
21 Box Jump Overs
21 Wall Balls
24 Box Jump Overs
24 Wall Balls
Continue +3 each until 8 minutes is up.
Back Squat 6-4-2-2-1 & 4 RFT: Runs, Burpees and Front Squats
Back Squat 6-4-2-2-1
Back Squat 6-4-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Runs, Burpees and Front Squats
4 rounds for time of:
Run 400m
15 Burpees
12 Front Squats (135#/95#)
BTWB
Photo by @robcwilson
Still recovering from Murph? Make sure you are getting cozy with a foam roller and rolling your lats, upper traps and behind your shoulders for your upper body and hit your hamstrings, quads, flutes and calf muscles for your lower body. This should be a daily routine but especially after a high volume workout like Murph you can’t put it off.
Power Snatch 1-1-1-1-1 & Annie
Power Snatch 1-1-1-1-1
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
BTWB
Photos by @robcwilson
Murph Pre-brief:
Today was recovery day. Get moving but not too much. Tomorrow will see some squats to get the legs functional again.
Did you miss the final week of Regionals? Replays can be found here.
Memorial Day Murph
Memorial Day “Murph”
For time:
Run 1 mile (1600m)
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
* If you have a 20# Vest or Body Armor wear it. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
or choose
“1/2 Murph”
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
~crossfit.com
BTWB
Photo by @robcwilson
Today was our 7th annual Murph honoring our fallen veterans with “Memorial Day Murph”. There were 50 of us who came in and honored our heroes. Thanks to all who came and supported one another and pushed through a tough workout. Thank you to all who served and never forget all who made the ultimate sacrifice for our freedoms.
Who was “Murph”? He was a Hero and Navy Seal who received the Medal of Honor for gallantry in action during Operation Red Wings. LT Murphy died while leading his team and risking his personal safety repeatedly to call for support for his team while involved in a heavy ambush by Taliban forces. The battle claimed the lives of 11 Navy SEALs and 8 US Army Nightstalkers from TF 160 SOAR. Three of the CrossFit Hero WOD’s are dedicated to three of those fallen (JT, Murph and Michael).
If you wanted to buy the shirt or tank still then go here.
Read up on the background of this Hero workout:
Memorial Day Murph