Shoulder Press: 5RM
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Category: WOD
Cassie
Cassie
Complete as many rounds as possible in 21 mins of:
12 Power Cleans (115#/85#)
8 Pull-ups
19 Air Squats
Run 200m
* On Sept. 28, 2021 Cassie Beaudry lost her battle with cancer. She always brought a friendly smile and laugh with her into the gym. She will forever be in our hearts. Our love goes out to Joe and Cannon. The rep scheme of 12/8/19 is for Joe and Cassie’s son Cannon who was her greatest joy.
Photos by @robcwilson @snoridgecrossfit
Today we honored and remembered a friend and SRCF family member that was taken far too soon. Our love goes out to her family and husband Joe and son Cannon. Cassie loved to do power cleans, pull-ups, air squats, kettlebell swings, and toes to bar. She always had a smile for every workout and everyone in the gym. Her dedication to staying fit and strength for her size stood out. She was a fighter and I hope that this workout captures the things she excelled at and the toughness she exemplified.
Bench Press 3-3-3-3-3 & 7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings
Bench Press 3-3-3-3-3
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
7 RFT: Toes-to-bars, Push-ups and Kettlebell Swings
7 rounds for time of:
7 Toes-to-bars
7 Push-up (hand release)
7 Kettlebell Swings (70#/53#)
Photo by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
- This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31: TBD
- 1/1 Saturday: Closed
Back Squat: 8RM & AMRAP 10 mins: Burpees and DB Thrusters
Back Squat: 8RM
Record your best Back Squat 8 rep max lift.
Only include the heaviest 8 rep, do not include sets prior to it.
AMRAP 10 mins: Burpees and DB Thrusters
Complete as many rounds as possible in 10 mins of:
10 Burpees
10 Dumbbell Thrusters (pick load)
Photo by @robcwilson @snoridgecrossfit
Deadlift 8-8-8 & 4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls
Deadlift 8-8-8
Deadlift 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, use mats
4 RF-ME / 1 min Stations: Rows, Deadlifts, and Wall Balls
4 rounds, 1 min per station, for max reps of:
Row Calorie
Deadlift (155#/105#)
Wall Ball (20#/14#)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Fight Gone Bad Style
Photo by @robcwilson @snoridgecrossfit
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January! First class is Tuesday, 1/4.
- New SRCF Trucker/Patch hats are here ($26 plus tax)! Grab one before they are gone or wrap one under the tree.
- This Thursday on 12/16 we will be programming our memorial workout for Cassie at all classes.
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/23 Thursday: 12 Day’s of Xmas Annual WOD for all classes! Wear an ugly Holiday or Christmas sweater!
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/31: TBD
- 1/1 Saturday: Closed
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters & Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters
Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters
As a team of 2 complete for time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters (Pick load)
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters
* Alternate work/rest and split reps. Take 10 min as a team to warm up to a heavy Cluster.
Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters
For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters (135#/95#)
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters
Photo by @robcwilson @snoridgecrossfit
This Thursday on 12/16 we will be programming our memorial workout for “Cassie” at all classes. It will feature movements that she loved.
Power Clean 3-3-3 & 5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs
Power Clean 3-3-3
Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
5 RFT: Toes-to-bars, Handstand Push-ups, Box Overs and Rope Climbs
5 rounds for time of:
12 Toes-to-bars
9 Handstand Push-ups
6 Box Overs (30″/24″)
3 Rope Climbs
* Scale 3 RC to 6 Supine RC per round (start and finish on the floor)
Photo by @robcwilson @snoridgecrossfit
Lifting: Barbell Good Mornings and Weighted Strict Pull-ups & Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
Lifting: Barbell Good Mornings and Weighted Strict Pull-ups
Barbell Good Morning 8-8-8, using heaviest weight per set
Weighted Strict Pull-up 4-4-4, using heaviest weight per set
Chipper: Row, Bumper Ground To Overhead, OH Walking Lunge, V-Ups, Burpees and BMU
For time:
Row 750m
50 Bumper Plate Ground To Overheads (45#/25#)
40 Overhead Walking Lunge With Plates (45#/25#)
30 V-ups
20 Burpees
10 Muscle Up (Bar)
* Bumper GTO is similar to slam ball. Bumper must touch ground and go overhead lockout like a slam ball. Scale V-ups to one legs alternating V-ups, or Supine T2B. Scale BMU to 10 C2B Pull-ups or 20 Ring Row.
Photo by @robcwilson @snoridgecrossfit
“2018: The Ultimate Test” Now Playing on iTunes and Amazon
Grab your popcorn. The 2018 CrossFit Games documentary is now playing on iTunes and Amazon.
E2MOM for 12 mins: Snatch + Overhead Squat & AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders
E2MOM for 12 mins: Snatch + Overhead Squat
1 Snatch + Overhead Squat, pick load
Every 2 mins for 12 mins.
AMRAP 15 mins: Ring Dips, Overhead Squats and Double Unders
Complete as many rounds as possible in 15 mins of:
10 Ring Dips
15 Overhead Squats (75#/55#)
40 Double Unders
Photo by @robcwilson @snoridgecrossfit
We are looking at adding a 6:30am class for Tues/Th starting in January! Stay tuned.
No Swimming in Dubai? What the CrossFit Games Can Learn From This
Push Jerk: 1RM & 21-18-15-12-9-6: Row, DB Push Press, and Box Jumps
Push Jerk: 1RM
Record your best Push Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
21-18-15-12-9-6: Row, DB Push Press, and Box Jumps
21-18-15-12-9-6 reps, for time of:
Row Calorie
Dumbbell Push Press (pick load)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit