Category: WOD
Bench Press: 1RM & FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
Bench Press: 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups
3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Ring Dip
AbMat Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Bench Press: 1RM
Bench Press: 1RM
Log your best Bench Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Deadlift: 3RM & AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Deadlift: 3RM
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 15 mins: Air Squats, Handstand Push-ups and Deadlifts
Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts (225#/155#)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 this Thursday due to coaching shifts and attendance. Please try to come to other class times!
Photo by @snoridgecrossfit
Deadlift: 3RM
Deadlift: 3RM
Log your best Deadlift 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel & Solo WOD: Opt. 1 Isabel or Opt. 2 Ingrid
Team WOD: 6 min Find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team Isabel
In teams of 2, complete for time:
60 Snatches (135#/95#)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time
Solo WOD: Opt. 2 Ingrid
10 Rounds for time:
3 Snatches (135#/95#)
3 Bar Facing Burpees
Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel
Team WOD: 6 min Find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Tag Team Isabel
In teams of 2, complete for time:
60 Snatches (135/95 lbs)
* One partner works at a time
** Choose Squat (preferred) or Power
Post total time
Team WOD: 6 min Find 1RM Max Power Snatch
Team WOD: 6 min Find 1RM Max Power Snatch
Log your best Power Snatch 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Skill Work: Rope Climb Practice & 10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs
Skill Work: Rope Climb Practice
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
This is not a timed workout.
10 RFT: Double Unders, Air Squats, Handstand Push-ups, and Rope Climbs
10 rounds for time of:
20 Double Unders
15 Air Squats
5 Handstand Push-ups
1 Rope Climb (15 ft)
Photo by @snoridgecrossfit
Schedule Change:
We will be cancelling the 6:30am classes starting 12/8 next Thrusday due to coaching shifts and attendance. Please try to come to other class times!
Events:
SRCF Ugly Christmas Sweater Party and Potluck
- 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
Results missing
Hang Power Clean 3-3-3 & 15-12-9-6-3: Hang Power Cleans and Lateral Burpees
Hang Power Clean 3-3-3
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Hang Power Cleans and Lateral Burpees
15-12-9-6-3 reps, for time of:
Hang Power Clean (135#/95#)
Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit