Community. Coaching. Caring. Since 2009.
Hang Power Clean & Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks3 rounds for time of:
30/25 Row Calories
25 Wall Balls (20#/14#)
20 Hang Power Clean & Jerks (95#/65#)
Photo by @robcwilson @snoridgecrossfit
CrossFit Brings More than 500 Affiliates Back in Last Eight Months
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Work up to heavy load not a 2RM. This shouldbe prep for the DL volume in “Donny”
Donny21-15-9-9-15-21 reps, for time of:
Deadlift (225#/155#)
Burpee
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
* DL should be a moderate load that you can handle 2-3 sets max per round all the way through. Scale appropriately!
Photo by @robcwilson @snoridgecrossfit
CrossFit Launches CrossFit Precision Care, Files 2 Trademarks
Bench Press 7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Wall Balls, Muscle-upsFor time:
Run 400m
30 Wall Balls (20#/14#)
10 Muscle-ups
30 Wall Balls
10 Muscle-ups
30 Wall Balls
Run 400m
* Scale Ring MU to 10 BMU or 10 Strict Pull-ups or 20 Ring Rows each set.
Photo by @robcwilson @snoridgecrossfit
Deadlift 4-4-4Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Who’s Getting Invited to the 2021 Dubai CrossFit Championship
Back Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Muscle-ups, Air Squats, and RowFor time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Row Calories
* Sub 2:1 C2B pullups or 1:1 BMU
Photo by @robcwilson @snoridgecrossfit
DETAILS: 2021 Dubai CrossFit Championship is a Go, Inviting 20 Athletes This Week
Shoulder Press 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, DB Snatches and Toes-to-barsFor time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Mariah Moore Prepares for ‘Emotional’ and ‘Vulnerable’ 2021 CrossFit Games Documentary
WHOOP Unveils the Bright Future of Wearable Trackers, WHOOP 4.0 and WHOOP Body
Weighted Strict Pull-up 4-4-4-4-4Weighted Strict Pull-up 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 8-8-6-6Overhead Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Hang Power Snatches (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Rogue taking the lead to change the competitive landscape for professional CrossFit athletes:
Rogue Increases Travel Stipend to Support Athletes’ Travel to Invitational
Bench Press 6-6-4-4Bench Press 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 3 mins each, for max reps of:
Run 200m
max reps in remaining time Hand Release Push-ups
Photo by @robcwilson @snoridgecrossfit
Bench Press 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
5x RFT: Dumbbell Farmers Carries, Run, and Devil Press5 rounds, each round for time, of:
100m Dumbbell Farmers Carry (Pick load)
100m Run
10 Devil Press (Pick load)
Rest 2 mins between each round.
* use same load for Farmer Carry and Devil Press
Photo by @robcwilson @snoridgecrossfit
This Friday we will program “Saimo” our tribute memorial workout for Sam Saimo for all class times.
Total Reps, Distance and Work Performed at the 2021 CrossFit Games