Team WOD: Pt. 1: AMReps 12 mins: Row Cal
As many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.
Category: WOD
Overhead Squat 5-5-5 & AMRAP 15 mins: Double Unders, Row and Overhead Squats
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Double Unders, Row and Overhead Squats
Complete as many rounds as possible in 15 mins of:
60 Double Unders
30/21 Row Calories
15 Overhead Squats (115#/80#)
Photo by @rocwilson @snoridgecrossfit
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3 & FT: Wall Balls and Kettlebell Swings
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Kettlebell Swings
For time:
25 Wall Balls (20#/14#)
5 Kettlebell Swings (70#/53#)
20 Wall Balls
10 Kettlebell Swings
15 Wall Balls
15 Kettlebell Swings
10 Wall Balls
20 Kettlebell Swings
5 Wall Balls
25 Kettlebell Swings
Photo by @robcwilson @snoridgecrossfit
Memorial Day Murph is this Monday! 4 class heats, sign up on MindBody. Variations are Full Murph, 1/2, 1/4 or 1/2 with longer runs.
- Multiple waves (Sign up on MindBody only)
- 8:15am-9:30am
- 9:30am-10:45am FULL
- 10:45am-12pm
- 12pm-1:15pm
- 1/2 or (1/4) Murph and Full Murph options
- All other classes cancelled
- If you complete Murph (any variation) get a free FitAid!
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 8-6-4-2 & Barraza
Deadlift 8-6-4-2
Deadlift 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go w/mats. Use as a warm-up for “Barazza”
Barraza
Complete as many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts (275#/185#)
6 Burpee Bar Muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. ~www.crossfit.com
* Sub 6 Burpee Pull-up or 6 Burpee Jumping Pull-up (from box)
Photo by @robcwilson @snoridgecrossfit
Sign up for Murph now!
Events:
Memorial Day Murph: May 31st
- Multiple waves (Sign up on MindBody only)
- 8:15am-9:30am
- 9:30am-10:45am FULL
- 10:45am-12pm
- 12pm-1:15pm
- 1/2 or (1/4) Murph and Full Murph options
- All other classes cancelled
- Official Memorial Day Murph site if you want to order a shirt/tank
- If you complete Murph (any variation) get a free FitAid!
Deadlift 8-6-4-2
Deadlift 8-6-4-2
Deadlift 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go w/mats. Use as a warm-up for "Barazza"
Back Squat 6-6-6-6 & AMRAP 12 mins: DB Thrusters and Rope Climbs
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: DB Thrusters and Rope Climbs
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Thrusters (35#/25#)
1 Rope Climb (15 ft)
* Sub 2 Supine RC each rd
Photo by @robcwilson @snoridgecrossfit
Ready for Rope Climbs? You Have Options
It’s all in the hips … and grips. Check out these videos if you’re still trying to figure out whether you prefer gripping with a basket hold or full wrapping technique.
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: Power Clean + Hang Power Clean & 8 RFT: Box Jump Overs and Power Cleans & Checkout: 100 AbMat Sit-ups
E2MOM for 12 mins: Power Clean + Hang Power Clean
Power Clean + Hang Power Clean, pick load
Every 2 mins for 12 mins.
* As a complex
8 RFT: Box Jump Overs and Power Cleans
8 rounds for time of:
7 Box Jump Overs (24″/20″)
6 Power Cleans (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Events:
Memorial Day Murph: May 31st
- Multiple waves (Sign up on MindBody only)
- 8:15am-9:30am
- 9:30am-10:45am FULL
- 10:45am-12pm
- 12pm-1:15pm
- 1/2 or (1/4) Murph and Full Murph options
- All other classes cancelled
- Official Memorial Day Murph site if you want to order a shirt/tank
CrossFit Games: The Semifinals start this weekend! See below for how to stream the events each weekend in May and June.