Category: Video and Media

Shoulder Press 2-2-2 & AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

BTWB

AMRAP 15 mins: Dumbbell Push Press, Pull-ups and Box Jumps

Complete as many rounds as possible in 15 mins of:
6 Dumbbell Push Press (50#/35#)
9 Pull-ups
12 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Swag alert!

New t-shirts/tanks and hoody preorder is up in the SRCF Facebook page.  Go there for details and to post your order.

Breaking: Mayhem Freedom Reveals New Roster, Sets Sights On Fifth Title

Results

Deadlift 2-2-2 & Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Deadlift 2-2-2

Deadlift 2-2-2

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

BTWB

Tabata: Deadlifts, Bar Facing Burpees and Toes-to-bars

Tabata Deadlift (155#/105#)
Rest 1 min
Tabata Bar Facing Burpee
Rest 1 min
Tabata Toes-to-bar

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.

BTWB

Photo by @robcwilson @snoridgecrossfit

New Year, New Roster For CrossFit Mayhem Freedom

Results

Results cont

FT: Thruster and Run Ladder

FT: Thruster and Run Ladder

For time:
30 Thrusters (75#/55#)
Run 800m
20 Thrusters (95#/65#)
Run 400m
15 Thrusters (115#/75#)
Run 200m
* Change plates as you go

BTWB

Photo by @robcwilson @snoridgecrossfit

The CrossFit Open will take place from March 11-29. This year, the CrossFit Games will take place between July 29 and Aug. 1. Keep scrolling to see a couple of the unique ways you can personalize your Games experience. To learn more about the CrossFit Games season, click here.

Results

Bench Press 3-3-3 & 3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups

Bench Press 3-3-3

Bench Press 3-3-3

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

BTWB

3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups

For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
21 Kettlebell Swings (53#/35#)
12 Push-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

15 Registered

Sign up for the Open

CF Games | What Are Quarterfinals?

Results

Deadlift 3-3-3 & AMRAP 12 mins: Pull-ups, Deadlifts and Air Squats

Deadlift 3-3-3

Deadlift 3-3-3

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

BTWB

AMRAP 12 mins: Pull-ups, Deadlifts and Air Squats

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Deadlifts (155#/105#)
15 Air Squats

BTWB

Photo by @robcwilson @snoridgecrossfit

The 2021 CrossFit Open May Not Be As Different As You Think

Results

Strict Pull-ups 5×5 & 4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups

Strict Pull-ups 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

4 RFQ: Alternating Turkish Get-ups, DB Bent Over Rows, DB Front Rack Holds and Sit-ups

4 rounds for quality of:
4 Alternating Turkish Get-ups, pick load
10 Two Hand Dumbbell Bent Over Rows, pick load
Double Dumbbell Front Rack Hold, 1 min
30 AbMat Sit-ups
* Not for time.

BTWB

Photo by @robcwilson @snoridgecrossfit

Different focus today with Turkish Get-ups and not a timed WOD.  This workout hits everything while learning a new movement that works the shoulders, back, core, legs as well as balance and coordination. Demo below.

The Turkish Get-Up

Results

Shoulder Press 5-5-5 & 30-20-10: Push Press, Box Step-ups and Ring Rows

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

30-20-10: Push Press, Box Step-ups and Ring Rows

30-20-10 reps, for time of:
Push Press (95#/65#)
Box Step-up (24″/20″)
Ring Row
Rest 30 secs
* Box Step are unweighted. RX Ring Row = Feet are minimum 1 ft. in front of rings.

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

11 Registered

Sign up

Results

4 RFT: Air Squats, Push-ups, Walking Lunges and Runs

4 RFT: Air Squats, Push-ups, Walking Lunges and Runs

4 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Reopening on Monday 1/11 for limited daily classes!  Please use sign-ups on MindBody.

  • Class sizes are limited 5 people + 1 waitlist spot. Waitlisted athletes will be confirmed into class on MindBody as a spot opens up. Do NOT assume if you are waitlisted that you are confirmed into class. (As we move through phases etc. we will increase the class size)
  • NEW: Masks are required for coaches AND athletes working out. Please cooperate and wear it. Programming will be adjusted for this.
  • All check-in screening steps (temp check and health questions) are the same
  • All cleaning requirements are the same
  • MindBody sign-ups and check-in’s required
  • Please bring back the equipment you checked out when you come to class next week. Coaches will verify all equipment and sign in on the sheet.

Sign up for the CrossFit Open coming in March! The whole gym is doing it so just sign up already.

AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows

AMRAP 15 mins: DB Power Cleans, Burpees and DB Bent Over Rows

Complete as many rounds as possible in 15 mins of:
9 Dumbbell Power Cleans, pick load
12 Burpees
15 Dumbbell Bent Over Rows, pick load
* Use a single DB or KB for both movements. Split reps each set between arms. If you have 2 DB use both.

BTWB

Photo by @robcwilson @snoridgecrossfit

The extension of the shutdown order is one m,ore week. We are planning to reopen limited classes starting Tuesday, 1/12. Stay tuned.

Where to Watch CrossFit Games Documentaries

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls & @Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & @Home: 5x RFT: Kettlebell Swings, Burpees and Run

Outdoor: AMRAP 15 mins: Push Press, Run, Burpees, and Slam Balls

Complete as many rounds as possible in 15 mins of:
40 Push Press (115#/75#)
Run 400m
40 Burpees
Run 400m
40 Ball Slams (30#/20#)
Run 400m

BTWB

@Home: Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

@Home: 5x RFT: Kettlebell Swings, Burpees and Run

5 rounds, each round for time, of:
16 Kettlebell Swings (53#/35#)
8 Burpees
Run 100m

Rest 2 mins between each round.

BTWB

Photo by @robcwilson @snoridgecrossfit

Rains come tomorrow so if you want to grab an outdoor workout today we have a couple open spots remaining on the 12pm WOD. Sign up on MindBody!

Expanded Opportunities for Age Group Athletes and a “Covid-Proof” Season, Castro Sheds More Light on 2021 and Beyond

SNORIDGE CROSSFIT