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For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls, 20/14 lbs
30 Alternating Dumbbell Snatches, 50/35 lbs
For time:
50/35 Row Calories
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Wall Balls
For time:
100/70 Row Calories
— then —
4 rounds of:
50 Partner Wall Balls (20#/14#)
30 Alternating Dumbbell Snatches (50#/35#)
Solo WOD: FT: Row Cal, Alternating DB Snatches and Wall BallsFor time:
50/35 Row Calories
50 Alternating Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups
Photo by @snoridgecrossfit
CrossFit in Six Words?
We define CrossFit as constantly varied functional movement at high intensity — that says it all, but it’s so much more.
Swim Event at the Games
All divisions will swim on Saturday at the 2022 NOBULL CrossFit Games.
Games ticket holders, keep an eye on your inbox for information on how to watch the swim event.
Alternating Barbell Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alternating Barbell Reverse Lunge 8-8-8-8
Alternating Barbell Reverse Lunge 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, of:
Double Under
Burpee
Reverse Lunge
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Workout Demo — Heavy Grace For most, Grace at 135 lb is plenty heavy. But for an elite few, the load can be increased and the workout can still be completed in a reasonable time frame. Recently while at the Ranch, Graciano Rubio took on the benchmark at 225 lb.
WATCH
Bent Over Barbell Row 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: CrossFit Games Open 18.1Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks (50#/35#)
14/12 Row Calories
Complete as many rounds as possible in 15 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks (50#/35#)
14/12 Row Calories
Photo by @snoridgecrossfit
Shoulder Press 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 300m
20 Push Press (135#/95#)
Row 300m
15 Push Press
Row 300m
10 Push Press
Row 300m
5 Push Press
Photo by @snoridgecrossfit
Overhead Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Power Snatches (95#/65#)
6 Overhead Squats (95#/65#)
7 Pull-ups
Run 100m
Photo by @snoridgecrossfit
Shirts shipped today so hopefully arrive either end of week or early next week!
Miles to Madison 07.22: Ricky Garard, Redemption & the Return of CrossFit Semifinals
Team WOD: AMRAP 25 mins: Wall Balls, Kettlebell Swings, Toes-to-bars and RowsComplete as many rounds as possible in 25 mins of:
50 Wall Balls (20#/14#)
40 Kettlebell Swings (70#/53#)
30 Toes-to-bars
Row 500m
4 rounds for time of:
Row 250m
21 Kettlebell Swings (53#/35#)
15 Wall Balls (20#/14#)
9 Toes-to-bars
Photo by @snoridgecrossfit
Congrats to our 4 teams who competed Saturday at the Whiskey Throttle Throwdown in Woodinville! Jules and Reid won the Firebreather division and all four teams did well and had fun. The teams were coed across the FB, RX, and Scaled divisions.
