Category: Video and Media

Lifting: Deadlifts and Hollow Rocks & 3 RFT: Run, AbMat Sit-ups and Deadlifts

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

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3 RFT: Run, AbMat Sit-ups and Deadlifts

3 rounds for time of:
Run 400m
30 AbMat Sit-ups
15 Deadlifts (250#/175#)

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Photo by @robcwilson

Big development with CF Mayhem Independence:
Mayhem’s Kabboord Tested Positive for Banned Substance Clenbuterol
Carolyn Prevost to join CrossFit Mayhem Independence for CrossFit French Throwdown. She’ll be replacing Elly Kabboord who revealed last Friday that she failed a drug test.
— A five-time Regionals athlete, Prevost has already qualified for the CrossFit Games through the Open. She can compete and help Mayhem secure the invite and still go to the Games as an individual; Mayhem will just have to recruite an alternate female. 
Results
Results cont

Deadlift + Hang Power Clean + Push Jerk 1-1-1 & AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

Deadlift + Hang Power Clean + Push Jerk 1-1-1

Deadlift + Hang Power Clean + Push Jerk 1-1-1

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

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AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks

Complete as many rounds as possible in 12 mins of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans (115#/75#)
6 Push Jerks (115#/75#)
* choose load you can do all DL + a set of HPC UB

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Photo by @robcwilson

“DT Lite” AMRAP today!
Take care of those hands and avoid tears and rips. Keep your calluses in check through these simple tips below. Also grips are okay, gloves are a no (unless you are recovering from an injury or torn hands).

Preventing Rips: Keeping Your Hands Intact to WOD Another Day

Results
Results cont

Bench Press 10-8-6-4-2 & FT: Row, Alternating Dumbbell Snatches and Toes-to-bars

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

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FT: Row, Alternating Dumbbell Snatches and Toes-to-bars

For time:
Row 1000m
50 Alternating Dumbbell Snatches (50#/35#)
30 Toes-to-bars

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Photo by @robcwilson

Results

Results cont

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

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Skill practice: Muscle-ups, Rope Climbs & AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups

Skill practice: Muscle-ups, Rope Climbs

3 practice rounds of:
Muscle-ups
Rope Climbs

Post your reps, progressions used and observations in the comments.
* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.

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AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups

Complete as many rounds as possible in 15 mins of:
3 Rope Climbs, 15 ft
15 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups

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Lifting: 1 Power Clean + 1 Hang Power Clean & 5 RFT: Power Cleans, Push-ups, Air Squats and Run

Lifting: 1 Power Clean + 1 Hang Power Clean

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
* Complex. Use mats. 1PC +1HPC

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5 RFT: Power Cleans, Push-ups, Air Squats and Run

5 rounds for time of:
9 Power Cleans (135#/95#)
15 Push-ups
21 Air Squats
Run 200m
* Power Cleans should be Touch and go. TNG.

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Front Squat: 5-5-5 & Chipper: Sumo Deadlift High-pulls, Overhead Squats, Power Snatches , Front Squats and Press

Front Squat: 5-5-5

Front Squat 5-5-5

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

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Chipper: Sumo Deadlift High-pulls, Overhead Squats, Power Snatches , Front Squats and Press

For time:
50 Sumo Deadlift High-pulls (75#/55#)
40 Overhead Squats (75#/55#)
30 Power Snatches (75#/55#)
20 Front Squats (75#/55#)
10 Shoulder Press (75#/55#)

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Murph

Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mi

* Choose Full, 1/2, 1/2 with full runs, Team, or 1/4 version
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. ~ www.crossfit.com

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1/2 Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

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Partner Murph

For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m

Work in teams of 2. Both partners run the 800m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.

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Photos by @robcswilson

Today was a big SRCF Community turnout for our 10th annual Murph Challenge. With perfect weather again this year for Memorial Day we had 62 people show up to honor our fallen and cheer one another on. It was great to see such a huge participation!
Read up on the background of this Hero workout:
Memorial Day Murph
Results
Results cont

Overhead Squat: 3-3-3 & Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

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

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Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

Every 1 min for 18 mins, alternating between:
Row 150m/125m
10 Overhead Squats (75#/55#)
10 Toes-to-bars

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Photo by @robcwilson

Murph:  Our annual Memorial Day Murph workout is this Monday!  Hours will be limited on Monday 5/27 to only the below class times.  All other classes are cancelled on Monday.

  • 0830 – all spots full
  • 0930 – all spots full
  • 1030 – all spots full
  • 1130
  • Please sign-up for a wave time in the gym on the whiteboard

As in past years we will program a full Murph, 1/2 Murph, Partner Murph or 1/4 Murph
How We Would Fix The System (OPINION)
Results
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Hang Power Clean 3-3-3-1-1-1 & 5 RFT: Kettlebell Swings and Double Unders

Hang Power Clean 3-3-3-1-1-1

Hang Power Clean 3-3-3-1-1-1

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

BTWB

5 RFT: Kettlebell Swings and Double Unders

5 rounds for time of:
12 Kettlebell Swings (70#/53#)
40 Double Unders

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SNORIDGE CROSSFIT