Month: May 2022

Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold & Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars

Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold

As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Overhead Plate Hold (45#/25#)
40 Burpee Onto Plates (45#/25#)
Barbell Front Rack Hold (155#/105#)
50 Toes-to-bars
Partner Deadlift Hold (155#/105#)

* One bar, change weight as you go.
** One partner works, while one holds. Wait for your partner to start hold before completing reps. Alternate as needed.

Post total time.

BTWB

Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars

3 rounds for time of:
7/5 Bike Calories
9 Clean & Jerks (135#/95#)
12 Burpee Onto Plates (45#/25#)
15 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Dumbbell Bench Press 10-10-10-10 & Bent Over Single Arm Dumbbell Row 8-8-8-8 & 5 RFT: Kettlebell Swings and Burpees

Dumbbell Bench Press 10-10-10-10

Dumbbell Bench Press 10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press

BTWB

Bent Over Single Arm Dumbbell Row 8-8-8-8

Bent Over Single Arm Dumbbell Row 8-8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate with Dumbbell Bench Press. 8 reps each arm per set.

BTWB

5 RFT: Kettlebell Swings and Burpees

5 rounds for time of:
15 Kettlebell Swings (70#/53#)
15 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1 & 5 RFT: Double Unders, Hang Power Snatches and Overhead Squats

2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1

2 Behind The Neck Snatch Grip Push Press + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Double Unders, Hang Power Snatches and Overhead Squats

5 rounds for time of:
30 Double Unders
12 Hang Power Snatches (75#/55#)
9 Overhead Squats (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

  • Memorial Day Murph – 5/30 Stay tuned for details and class times!
  • Benchmark Week – Coming in May. We will program one classic CrossFit benchmark workout each day. Stay tuned!

CrossFit Games To Return to Madison in 2023

WHOOP No Longer Listed as Sponsor or Partner of the CrossFit Games, “Box Fitness” Replaces CrossFit

Results

Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks & AMRAP 15 mins: Muscle-ups, Walking Lunges and Run

Alt EMOM 12 mins: Handstand Walk Practices, Toes-to-rings, and Hollow Rocks

Every 1 min for 12 mins, alternating between:
Handstand Walk Practice, 30 secs
6 Toes-to-rings
12 Hollow Rocks
* Scale T2R to K2C or K2W on the bar

BTWB

AMRAP 15 mins: Muscle-ups, Walking Lunges and Run

Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
30 Walking Lunges
Run 100m
* RX = Ring MU. Scale to 5 Ring Dips or 3 BMU

BTWB

Photo by @robcwilson @snoridgecrossfit

BREAKING: Three-Time CrossFit Games Champ David Hippensteel Withdraws from Competition

Results