E2MOM for 14 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 2 mins for 14 mins.
Category: WOD
Back Squat 2-2-2 & 4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats
Back Squat 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Sumo Deadlift High-pulls, Push Press and Back Squats
4 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Push Press
20 Back Squats
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Holiday Schedule:
- 12/19 Mon – 12/22 Thur: Regular schedule
- 12/23 Friday: (Limited classes below, all others cancelled)
- 5:30am
- 9:30am
- 11:30am
- 4:00pm
- 5:00pm
- 12/24 Saturday: Closed
- 12/26 Mon – 12/30 Fri: Regular schedule
- 12/31 Saturday: TBD
Events:
SRCF Ugly Christmas Sweater Party and Potluck
- Saturday 12/17 at 6:30pm
- Bring a food dish or dessert to share
- Wear a holiday themed sweater or other attire
- Check the Facebook groups for Event Details and to RSVP
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up as the Open is here in February!
Power Snatch (Touch & Go): 3RM & 4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups
4 RFT: Double Unders, Alternating Dumbbell Snatches, and Pull-ups
4 rounds for time of:
30 Double Unders
20 Alternating Dumbbell Snatches (50#/35#)
10 Pull-ups
Rest 2 mins
Photo by @snoridgecrossfit
Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups & Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups
21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups
15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up
Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks
21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick
Photo by @snoridgecrossfit
Schedule Change:
We are cancelling the 6:30am classes starting 12/8 due to coaching changes and attendance. Please try to come to other class times!
Events:
SRCF Ugly Christmas Sweater Party and Potluck
- Next Saturday 12/17 at 6:30pm
- Bring a food dish or dessert to share
- Wear a holiday themed sweater or other attire
- Check the Facebook groups for Event Details and to RSVP
Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL
Get signed up as the Open is here in February!
Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups & Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups
Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups
21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups
15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up
Back Squat 3-3-3 & FT: Slam Balls and Box Jump Overs
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Slam Balls and Box Jump Overs
For time:
10 Slam Balls (30#/20#)
10 Box Jump Overs
20 Slam Balls
10 Box Jump Overs
30 Slam Balls
10 Box Jump Overs
40 Slam Balls
10 Box Jump Overs
50 Slam Balls
10 Box Jump Overs
Photo by @snoridgecrossfit
Back Squat 3-3-3
Back Squat 3-3-3
Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Shoulder Press and Bent Over Barbell Rows & Row: 4 x 500m
Lifting: Shoulder Press and Bent Over Barbell Rows
Lifting: Shoulder Press and Bent Over Barbell Rows
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
E2MOM for 10 mins: Squat Clean & AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat Cleans
Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls (20#/14#)
3 Bar Muscle-ups
1 Squat Clean, pick load
Photo by @snoridgecrossfit