7 RFT: Hang Power Cleans, Wall Balls, and Double Unders
7 rounds for time of:
7 Hang Power Cleans (135#/95#)
14 Wall Balls (20#/14#)
21 Double Unders
Photo by @snoridgecrossfit
Category: WOD
12 WOD’s of Christmas at SRCF (v3)
12 WOD’s of Christmas at SRCF (v3)
For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photos by @snoridgecrossfit
We had an awesome Holiday Potluck party on Saturday night with plenty of great food and drinks! We had a photo “booth”, lights, decorations, plenty of ugly sweaters, costumes and festive attire! Lots of fun and glad so many of you made it out this year.
Deadlift 6-4-2 & 5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs
Deadlift 6-4-2
Deadlift 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs
5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts (pick load)
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft
Photo by @snoridgecrossfit
Deadlift 6-4-2
Deadlift 6-4-2
Deadlift 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest & AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run
Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest
Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min
AMRAP 16 mins: Toes-to-bars, KB Goblet Reverse Lunges and Run
Complete as many rounds as possible in 16 mins of:
9 Toes-to-bars
12 Kettlebell Goblet Reverse Lunges (53#/35#)
Run 400m
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Holiday Schedule:
- 12/17 Saturday: 12 Days of Xmas WOD
- 8:30am
- 9:30am
- 10:30am
- 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
Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest
Alt EMOM 15 mins: Strict HSPU, Handstand Walk Practice and Rest
Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min
E2MOM for 14 mins: Power Clean & Jerk & Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups & Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips
E2MOM for 14 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 2 mins for 14 mins.
Opt. 1: AMReps 8 mins: Clean & Jerks, Muscle-ups
As many reps in 8 mins as you can of:
1 Clean & Jerk (135#/95#)
1 Muscle-up
2 Clean & Jerks
2 Muscle-ups
3 Clean & Jerks
3 Muscle-ups
4 Clean & Jerks
4 Muscle-ups
5 Clean & Jerks
5 Muscle-ups
6 Clean & Jerks
6 Muscle-ups
7 Clean & Jerks
7 Muscle-ups
8 Clean & Jerks
8 Muscle-ups
Opt. 2: AMReps 7 mins: Clean & Jerks and Ring Dips
As many reps as possible in 7 mins of:
1 Clean & Jerk (135#/95#)
1 Ring Dip
2 Clean & Jerks
2 Ring Dips
3 Clean & Jerks
3 Ring Dips
…
Continue adding 1 rep each round to each movement until time expires.
Photo by @snoridgecrossfit
SCHEDULE ALERT:
Holiday Schedule:
- 12/17 Saturday: 12 Days of Xmas WOD
- 8:30am
- 9:30am
- 10:30am
- 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
E2MOM for 14 mins: Power Clean & Jerk
E2MOM for 14 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 2 mins for 14 mins.
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