Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Solo WOD: 3 x AMRAP 3 mins: Thrusters and Box Jumps & Checkout: 100 AbMat Sit-ups FT

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24"/20")

Rest 1 Minute

AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24"/20")

* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

Solo WOD: 3 x AMRAP 3 mins: Thrusters and Box Jumps

For 3 cycles:
AMRAP in 3 mins of:
5 Thrusters, 75/55 lbs
5 Box Jumps, 24/20 in

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

Checkout: 100 AbMat Sit-ups FT

For time:
100 AbMat Sit-ups

Bench Press 4-3-2-1 & 18-15-12-9-6: Row Cal, C2B Pull-ups, Hand Release Push-ups, and Sumo Deadlift High-pulls

Bench Press 4-3-2-1

Bench Press 4-3-2-1

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

18-15-12-9-6: Row Cal, C2B Pull-ups, Hand Release Push-ups, and Sumo Deadlift High-pulls

18-15-12-9-6 reps, for time of:
Row Calorie
Chest-to-bar Pull-up
Hand Release Push-up
Sumo Deadlift High-pull, 75/55 lbs

E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk & AMRAP 15 mins: Run, Air Squats, and Clean & Jerks

E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk

1 Power Clean + Hang Power Clean + Jerk, pick load

Every 2 mins for 10 mins.

AMRAP 15 mins: Run, Air Squats, and Clean & Jerks

Complete as many rounds as possible in 15 mins of:
Run, 200 m
15 Air Squats
10 Clean & Jerks, 95/65 lbs

Reverse Filthy Fifty

Reverse Filthy Fifty

For time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)

* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.

The Filthy Fifty is a classic CrossFit benchmark.  The Reverse Filthy Fifty flips the order and is equally as brutal.

Photos by @snoridgecrossfit

Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.

Laura Horvath, Gabriela Migala, Bjorgvin Karl Gudmundsson and Lazar Djukic to kick off 23.1 in Madrid, Spain

Results

Results cont

Team WOD: FT: Row, Partner Wall Balls, Power Snatches & Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

For time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories

Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories

Photo by @snoridgecrossfit

CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans

Tabata Double Under
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Power Clean (95#/65#)

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 @snoridgecrossfit

Results

Bench Press 6-4-2 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

Bench Press 6-4-2

Bench Press 6-4-2

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

7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars

Photo by @snoridgecrossfit

Enhancing Your Open Experience

SRCF Team Count: 13

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up for the Open: February 16 – March 6.

Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!

Results

Results cont

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