3 RFT: Wall Balls and Squat Snatches
3 rounds for time of:
30 Wall Balls (20#/14#)
15 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Behind the Scenes 2020 CF Games Planning:
Category: Video and Media
Runs and Bodyweight Chipper
Runs and Bodyweight Chipper
For time:
Run 200m
50 Pull-ups
Run 200m
50 Air Squats
Run 200m
50 Ring Push-ups
Run 200m
50 Toes-to-bars
Run 200m
* Scales:
1. Pull-ups to Ring Rows
2. Ring Push-up to regular push-ups or hand release
3. T2B to K2C or Supine T2KB
Photo by @robcwilson @snoridgecrossfit
Dani Speegle and Matt Chan Conquer Mount Olympus and The Titan Games
Touch And Go Deadlift 4-4-4-4 & 18-15-12-9-6-3: Deadlifts and Toes-to-bars
Touch And Go Deadlift 4-4-4-4
Touch And Go Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
18-15-12-9-6-3: Deadlifts and Toes-to-bars
18-15-12-9-6-3 reps, for time of:
Deadlift (185#/125#)
Toes-to-bar
Photo by @robcwilson @snoridgecrossfit
Wood
Wood
5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High-pulls (95#/65#)
10 Thrusters (95#/65#)
Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Photo by @robcwilson @snoridgecrossfit
Haley Adams and Saxon Panchik Join Reebok as Sponsored Athletes
Strict Pull-ups 5×3 & AMRAP 20 mins: Burpee Box Jumps, Ring Rows and Run
AMRAP 20 mins: Burpee Box Jumps, Ring Rows and Run
Complete as many rounds as possible in 20 mins of:
6 Burpee Box Jumps (24″/20″)
9 Ring Rows
Run 200m
Photo by @robcwilson @snoridgecrossfit
LIFEAID Survey Reveals Client Retention From COVID-19 a Mixed Bag
Touch And Go Deadlift 5-5-5 & 6 RFT: Deadlifts and Single Arm KB Overhead Carry
Touch And Go Deadlift 5-5-5
Touch And Go Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Deadlifts and Single Arm KB Overhead Carry
6 rounds for time of:
7 Deadlifts (225#/155#)
100m Single Arm Kettlebell Overhead Carry (53#/35#)
Photos by @robcwilson @snoridgecrossfit
New movement alert! Today features a single overhead carry. Something we have done very little of in the past. Active shoulder and push toward your ear will keep it inline over the heels.
With the Governor’s recent change to our Phase 2 guidelines, we have changed the number of waitlists allowed (2) to prevent too many people being waitlisted. When we add you it will say “confirm to waitlist”. If you aren’t sure show up or just reach out to us.
Please try to not book out a whole week of classes at a time to prevent others from getting a spot, particularly the early AM classes. If a time is open a day prior or day of then grab it. Also the evening time slots usually aren’t full so if you can have some flexibility that really helps.
Last, thanks for everyone’s continued cooperation with wearing a mask into the gym, cleaning up all your equipment/space, and not hanging out inside the gym space after!
Industry Leaders, Former HQ Employees, Athletes Applaud Change Codified by Deal Signing
AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps
AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps
As many reps as possible in 15 mins of:
3 Power Snatches (75#/55#)
3 Ring Dips
3 Box Jumps (24″/20″)
6 Power Snatches
6 Ring Dips
6 Box Jumps
9 Power Snatches
9 Ring Dips
9 Box Jumps
…
Continue adding 3 reps each round to each movement until time expires.
Photo by @robcwilson @snoridgecrossfit
Front Squat 3×3 at 75% 1RM & 5 RFT: Rows, Toes-to-bars and Dumbbell Box Step-ups
5 RFT: Rows, Toes-to-bars and Dumbbell Box Step-ups
5 rounds for time of:
Row 500m
12 Toes-to-bars
10 Dumbbell Box Step-ups (50#/35#)
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
If you have signed up for a class and are unable to make it please cancel it so that others can have the option to take the spot. Additionally if you have the flexibility please try to look at other class times that are open before waitlisting for your preferred time.
Fore!
Fore!
As many reps in 12 mins as you can of:
Clean & Jerk (135#/95#) 4 mins
Row (calories) 4 mins
Burpee 4 mins
Photo by @robcwilson @snoridgecrossfit
“Good Things Are Coming:” Steph Chung Talks The PFAA And The Future Of The Sport
E2MOM for 20 mins: Power Clean + Hang Squat Clean & Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs
E2MOM for 20 mins: Power Clean + Hang Squat Clean
1 Power Clean + Hang Squat Clean, pick load
Every 2 mins for 20 mins.
* Choose load, complete complex of 1+1. Build up in weight as you go
Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs
Complete as many rounds as possible in 5 mins of:
5 Dumbbell Squat Cleans, pick load
Run 100m
* Do not drop DB’s
Photo by @robcwilson @snoridgecrossfit
I was asked yesterday why we didn’t program a strength portion upfront. I realized I hadn’t posted my reasoning and wanted to share more broadly. In short (because I could talk about this ad nauseum), we are all getting used to working out again with a barbell (though some are at different points in their journey for those who own a barbell). Not only are we wanting to prevent injury but I also want to allow us to get comfortable with moving loads again at manageable weights and reps while allowing for proper recovery.
On top of that I want to return us more to what Michelle and I feel are the basics of CrossFit methodology. We want to focus on technique first and vary modal domains. We want to keep the programming focused on being “fun” and not predictable. We want to allow for all of us to do some benchmarks, Hero workouts, and different styles of workouts we haven’t done as much in the past couple of years. Some days it means a heavy day, other days a long or short workout, repeated high intensity intervals or long duration moderate domains, couplets or triplets, etc.
Last is with our current capacity capped from Phase 2 restrictions we want to allow for efficient classes that don’t run long and allow for distancing and “personal” workspaces. By not having a pre-workout strength session as often we can more easily accomplish this!