Hero Week: T

Hero Week: T

5 rounds for time of:
Sprint 100m
10 Squat Clean Thrusters (115#/75#)
15 Kettlebell Swings (70#/53#)
Sprint 100m
Rest 2 mins

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. ~ www.crossfit.com

Photo by @robcwilson @snoridgecrossfit

Day 2 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”

Final Four Games Spots Secured

Results

Front Squat 5-5-5 & 7 RFT: Front Squats, Pull-ups, and Box Jump Overs

Front Squat 5-5-5

Front Squat 5-5-5

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

7 RFT: Front Squats, Pull-ups, and Box Jump Overs

7 rounds for time of:
7 Front Squats (95#/65#)
7 Pull-ups
7 Box Jump Overs (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Saturday through next Saturday we will program a week of Hero WOD’s.

This weekend is the last CF Games event with the Last Chance Qualifier providing the final pieces to the 2021 Games roster.

The History Of The Last Chance Qualifier

Results

Results cont

Sumo Deadlift 5-5-5 & Crazy Ivan

Sumo Deadlift 5-5-5

Sumo Deadlift 5-5-5

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

Crazy Ivan

For time:
Row 1000m
— then —
4 rounds of:
10 Deadlifts (185#/135#)
15 Wall Balls (20#/14#)
* CF Centurion Benchmark

Photo by @robcwilson @snoridgecrossfit

Breaking: CrossFit Briefs International Games Athletes on Travel Restrictions, Announces No Backfills for COVID Restrictions

Results

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings & Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)

Photo by @robcwilson @snoridgecrossfit

Hero Week starts 7/3. We will be programming a daily Hero workout each day.

Results

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk & 3 RFT: Squat Cleans and Box Jumps

E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk

1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load

Every 2 mins for 10 mins.
* Use mats

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

West Coast Classic Day Three Recap: History Relived as Games Vets Monopolize the Leaderboard

Results

Results cont

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run & Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

Team WOD: AMRAP 22 mins: Deadlifts, Toes-to-bars, and Run

As a team of 2 complete as many rounds as possible in 22 mins of:
8 Deadlifts (225#/155#)
10 Toes-to-bars
Run 200m
* Alternate after each movement (one DL, one partner does T2B, etc.)

Solo WOD: 5 RFT: Deadlifts, Toes-to-bars and Run

5 rounds for time of:
10 Deadlifts (225#/155#)
15 Toes-to-bars
Run 200m

Photo by @robcwilson @snoridgecrossfit

Welcome Tiana to the SRCF Coaching ranks! Tiana has completed her L1, shadowing, and training and will be providing some coverage next week and will soon be coaching a new 5:30am class on Thursdays starting July 1st and also taking over the Tuesday 5pm classes in July.
We are very excited to be able to add her talents and passion for CrossFit to the rest of our awesome coaching staff!
Events:
Hero Week is coming 7/3-7/10!

West Coast Classic Day Two: Ruck and Recover

Professional Fitness Athletes’ Association Weighs In, Says Semifinal Workout Descriptions “Created Ambiguity”

Results

Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

5 RFT: Run, Power Snatches, Run, and Box Jump Overs

5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

It wouldn’t be the Games without some sort of controversy:

CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement

Results

Results cont

FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Results

Results cont

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

Photo by @robcwilson @snoridgecrossfit