5 RFT: Ball Slams, Push Press and Box Jumps

5 RFT: Ball Slams, Push Press and Box Jumps

5 rounds for time of:
15 Ball Slams (30#/20#)
15 Push Press (95#/65#)
15 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Plenty of open spots for the PM classes! Sign up!

Sub 5 Mile, 500lb Back Squat. Klink Conquers Castro Challenge

Results

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Hang Power Snatch 3-2-1-1-1 & Tabata: Power Snatches, Sit-ups and Ring Rows

Hang Power Snatch 3-2-1-1-1

Hang Power Snatch 3-2-1-1-1

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

Tabata: Power Snatches, Sit-ups and Ring Rows

Tabata Power Snatch (75#/55#)
Rest 1 min
Tabata Sit-up
Rest 1 min
Tabata Ring Row

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @robcwilson @snoridgecrossfit

Dylan Kade Remains Hospitalized With Unknown Illness

Results

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FQ: Handstand Push-up Practice & 5 RFT: Handstand Push Ups, Hang Power Cleans and Run

FQ: Handstand Push-up Practice

For quality:
Handstand Push-up Practice, 10 mins
* Practice kick up and kipping. Get used to being inverted again. Scale to AbMat or HS Hold against wall.

5 RFT: Handstand Push Ups, Hang Power Cleans and Run

5 rounds for time of:
7 Handstand Push Ups
15 Hang Power Cleans (115#/75#)
Run 200m
* Scale HSPU to box or floor pike, or DB Strict Press

Photo by @robcwilson @snoridgecrossfit

Results

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Athletes Assemble! The Professional Fitness Athletes’ Association Is Born

Front Squat 3×3 at 65% 1RM & 3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

Front Squat 3×3 at 65% 1RM

Front Squat 3×3 at 65% 1RM

Rest as needed between sets.
* One rack per person

3 RFT: Kettlebell Swings, Wall Balls and Pull-ups

3 rounds for time of:
30 Kettlebell Swings (53#/35#)
25 Wall Balls (20#/14#)
20 Pull-ups

Photo by @robcwilson @snoridgecrossfit

Results

Alvarez and Valdez Rematch in The Titan Games West Region Finals

Mayhem Madness Postponed, August 23 New Target Date

Power Snatch (Touch & Go) 3-3-3-3 & 4 RFT: Double Unders, Power Snatches and Pull-ups

Power Snatch (Touch & Go) 3-3-3-3

Power Snatch (Touch & Go) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.

4 RFT: Double Unders, Power Snatches and Pull-ups

4 rounds for time of:
30 Double Unders
20 Power Snatches (75#/55#)
10 Pull-ups
Rest 2 mins

Photo by @robcwilson @snoridgecrossfit

“Murph Challenge” this Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am (Full)
10:15-11:15am (Full)
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

The CrossFit Scholarship Program

Results

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Back Squat 3×3 at 65% 1RM & 21-18-15-12: Push Press, Back Squats and Run

Back Squat 3×3 at 65% 1RM

Back Squat 3×3 at 65% 1RM

Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.

21-18-15-12: Push Press, Back Squats and Run

21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs

Photo by @robcwilson @snoridgecrossfit

Nicole Carroll Returns; Says “I Want to Be a Part of this Future”

Results

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4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 RFT: Rows, Burpee Over Rowers and Wall Balls

4 rounds for time of:
Row 500m
10 Burpee Over Rowers
25 Wall Balls

Photo by @robcwilson @snoridgecrossfit

Results

“Murph Challenge” next Sat. 4th of July!

Sign-up required on MindBody. No drop-in’s or guests.

Time slots (Sat. 7/4):
9-10am
10:15-11:15am
11:30am-12:30pm

Full, 1/2 or 1/4 Murph options!

Beyond Business Success: Get to Know Eric Roza

4 RFT: Run and Dumbbell Farmers Carries

4 RFT: Run and Dumbbell Farmers Carries

4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two DB or KB for Farmers Carry. Do not drop DB/KB!

Photo by @robcwilson @snoridgecrossfit

Results

Under New Ownership: Three Major Takeaways From CrossFit Inc.’s Big Day

Castro Addresses Games Questions, Teases Regionals and Open Changes

During his routine Instagram live on Thursday, Dave Castro announced several potential adjustments to the CrossFit Games season and addressed questions surrounding the summer event. The new updates come the day after news broke of the sale of CrossFit, Inc. to Eric Roza.

Key Takeaways:

  • The Open: Castro said that there will be no Open announcements, at least he will no longer be announcing them.
  • His role with CrossFit: “I’m still here.”
  • When the 2020 Games will happen: “Maybe September.” He would later confirm that September 14-20 would be the earliest potential date for the Games in an afternoon tweet following a call with qualifying athletes.
  • If Regionals would return: “I don’t know, maybe, maybe not. Lots of decisions to make.”
  • Athlete boycott: Castro stated that all athletes who publicly declined their Games invitation will get an opportunity to compete if they change their mind.
  • On the Games backfill process: Castro addressed that due to travel restrictions that he would more than likely have to fill some spots through backfills. He expressed his confidence in the backfill athletes and that they would be up for the challenge to compete at the Games.

Thruster (From The Floor) 3-3-3-3 & 10 RFT: Thrusters, Burpees and Ring Rows

Thruster (From The Floor) 3-3-3-3

Thruster (From The Floor) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.

10 RFT: Thrusters, Burpees and Ring Rows

10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14

CrossFit Games Veterans Face-Off in West Regional of The Titan Games

Results

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats

Photo by @robcwilson @snoridgecrossfit

HUGE NEWS!

Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner

Results

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