Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & 3 RFT: Run, Overhead Squats and Bar Muscle-ups

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

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

3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups

Photo by @snoridgecrossfit

Farewell WOD for Hayden. Good luck on  your next adventure!

Do You Really Need a Weightlifting Belt? And Other Burning Belt Questions Answered

Results

Results cont

Deadlift 6-6-6-6 & 50-35-20: Wall Balls, Pull-ups and Double Unders

Deadlift 6-6-6-6

Deadlift 6-6-6-6

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

50-35-20: Wall Balls, Pull-ups and Double Unders

50-35-20 reps, for time of:
Wall Ball (20#/14#)
Pull-up
Double Under

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings & Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run 200m
70 Front Squats (95#/65#)
70 Hand Release Push-ups
70 Kettlebell Swings (53#/35#)
Partner Run 200m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run 200m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run 200m
30 Front Squats (95#/65#)
30 Hand Release Push-ups
30 Kettlebell Swings (53#/35#)
Run 150m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run 100m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

Photo by @snoridgecrossfit

Miles to Madison 05.22: Coaching Advantages in Quarterfinals

Results

Back Squat 5-5-ME & AMRAP 12 mins: Row Calories, DB Push Press, and Box Jumps

Back Squat 5-5-ME

Back Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

AMRAP 12 mins: Row Calories, DB Push Press, and Box Jumps

Complete as many rounds as possible in 12 mins of:
10/8 Row Calories
10 Dumbbell Push Press (50#/35#)
10 Box Jumps (24″/20″)

Photos by @snoridgecrossfit

Saying goodbye is never fun but life is about change. Last week was Joel and this week is Hayden as they each move onto new locations and opportunities.  Two weeks ago was Billy and Amanda. Stop moving people!  We wish all of them the best and look forward to seeing them drop in when they visit the PNW again.

Results

Alt EMOM 10 mins: Power Snatches and Shuttle Runs & CrossFit Games Open 16.3

Alt EMOM 10 mins: Power Snatches and Shuttle Runs

Every 1 min for 10 mins, alternating between:
2 Power Snatches, pick load
2 Shuttle Runs, 50 ft

CrossFit Games Open 16.3

Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups

*Scale 3 BMU to 6 C2B Pull-ups

Photo by @snoridgecrossfit

Watch “Fittest on Earth: Next Gen” Today!

The 2021 CrossFit Games documentary, “Fittest on Earth: Next Gen,” is now available to watch on iTunes in 39 countries and the rest of the world on Vimeo.

WATCH NOW

Results

Front Squat 1-1-1 & FT: Thrusters and Run Ladder

Front Squat 1-1-1

Front Squat 1-1-1

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

FT: Thrusters and Run Ladder

For time:
10 Thrusters (95#/65#)
1 Run 200m
9 Thrusters
1 Run 200m
8 Thrusters
1 Run 200m
7 Thrusters
1 Run 200m
6 Thrusters
1 Run 200m
5 Thrusters
1 Run 200m
4 Thrusters
1 Run, 200m
3 Thrusters
1 Run 200 m
2 Thrusters
1 Run 200m
1 Thruster
1 Run 200m

Photo by @snoridgecrossfit

The Terminal List Star Chris Pratt Repeatedly Did CrossFit’s Murph to Prepare for Gritty Series

Results

Results cont

Weighted Strict Pull-up 2-2-2-2-2 & 5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpees

Weighted Strict Pull-up 2-2-2-2-2

Weighted Strict Pull-up 2-2-2-2-2

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

5 RFT: Deadlifts, AbMat Sit-ups and Lateral Burpees

5 rounds for time of:
10 Deadlifts (225#/155#)
25 AbMat Sit-ups
10 Lateral Burpee (Over Barbell)

BREAKING: Danielle Brandon and Underdogs Athletics Part Ways

Results

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans & Solo WOD: Holleyman & Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

Team WOD: 40 RFT: Wall Balls, Handstand Push-ups, and Power Cleans

40 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (185#/125#)

Solo WOD: Holleyman

30 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (225#/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Opt. 2: 20 RFT: Wall Balls, Handstand Push-ups and Power Cleans

20 rounds for time of:
5 Wall Balls (20#/14#)
3 Handstand Push-ups
1 Power Clean (185#/125#)

Photo by @snoridgecrossfit

Results