snoridgecf

EMOM for 8 mins: Snatch & FT: Double Unders and Squat Snatch

EMOM for 8 mins: Snatch

1 Snatch, pick load

Every 1 min for 8 mins.

FT: Double Unders and Squat Snatch

For time:
50 Double Unders
5 Squat Snatches, pick load
40 Double Unders
4 Squat Snatches, pick load
30 Double Unders
3 Squat Snatches, pick load
20 Double Unders
2 Squat Snatches, pick load
10 Double Unders
1 Squat Snatch, pick load

BTWB

Photo by @snoridgecrossfit

Schedule Change for Summer:

Starting June 3rd the Saturday class schedule will be one WOD from 9am -10am for summer months

9-10am only Saturdays: 6/3 through 9/23

Events:

Memorial Day Murph:

Monday 5/29: We will be programming Memorial Day Murph and running only 3 class times:

8:30am
9:30am
10:30am
All other class times are cancelled

before he moves a good sendoff. As usual, we will program the full, 1/2, and team version. Want to do something different this year? Do the team version with both partners wearing a vest, try a new rep format, or go without a vest and see how fast you can go.

Results

Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees, and Power Cleans

Deadlift 2-2-2

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

BTWB

AMRAP 12 mins: Deadlifts, Burpees, and Power Cleans

Complete as many rounds as possible in 12 mins of:
9 Deadlifts (115/75)
6 Burpees
3 Power Cleans (115/75)

BTWB

Photo by @snoridgecrossfit

Back Rack Alternating Lunge 10-10-10 & AMRAP 20 mins: C2B Pull-ups, Wall Balls and KB Swings

Back Rack Alternating Lunge 10-10-10

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

BTWB

AMRAP 20 mins: C2B Pull-ups, Wall Balls and KB Swings

Complete as many rounds as possible in 20 mins of:
5 Chest-to-bar Pull-ups
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Events:

Memorial Day Murph:

Monday 5/29: We will be programming Memorial Day Murph and running only 3 class times:

8:30am
9:30am
10:30am
All other class times are cancelled

What We Can Take Away from 2023 NOBULL CrossFit Games Semifinals Week One

Congratulations to James Sprague for qualifying as an individual for the 2023 CrossFit Games!!

(He competed in the Games as a teen and his dad has competed multiple times as a Master, including his first trip as a member of OUR gym.)

Who Qualified for the CrossFit Games This Weekend

Results

Results cont

Team WOD: FT: Row, DB Push Press, and DB Bench Press & Solo WOD: 18-15-12-9: Row, DB Push Press, and DB Bench Press & Checkout: Toes-to-bars Max Set

Team WOD: FT: Row, DB Push Press, and DB Bench Press

30-25-20-15-10 reps, for time of:
Team Of 2
Row Calorie
Dumbbell Push Press, pick load
Dumbbell Bench Press, pick load

BTWB

Solo WOD: 18-15-12-9: Row, DB Push Press, and DB Bench Press

18-15-12-9 reps, for time of:
Row Calorie
Dumbbell Push Press, pick load
Dumbbell Bench Press, pick load

BTWB

Checkout: Toes-to-bars Max Set

A single set of Toes-to-bars for max reps.

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & AMRAP 20 mins: Shuttle Runs, Lateral Burpees, and Power Cleans

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 20 mins: Shuttle Runs, Lateral Burpees, and Power Cleans

Complete as many rounds as possible in 20 mins of:
8 Shuttle Runs, 50 ft
6 Lateral Burpee Over Bars
4 Power Cleans (155/105)

BTWB

Photo by @snoridgecrossfit

Results

Deadlift 3-3-3 & 5x AMRAP 2 mins: Deadlifts, Ring Dips, and Double Unders

Deadlift 3-3-3

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

BTWB

5x AMRAP 2 mins: Deadlifts, Ring Dips, and Double Unders

For 5 cycles:
AMRAP in 2 mins of:
5 Deadlifts (225/155)
6 Ring Dips
20 Double Unders
Rest 1 min

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photo by @snoridgecrossfit

Everything You Need to Watch the CrossFit Semifinals This Weekend

Results

Thruster 1RM & Death By Thruster

Thruster 1RM

Log your best Thruster 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Death By Thruster

With a continuously running clock perform:
1 Thruster (95/65) in the first 1 min
2 Thrusters, in the second 1 min
3 Thrusters, in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Photo by @snoridgecrossfit

Results

Shoulder Press 2-2-2 & 3 RFT: Rows, Alt DB Snatch and Run

Shoulder Press 2-2-2

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

BTWB

3 RFT: Rows, Alt DB Snatch and Run

3 rounds for time of:
Row 500m
30 Alternating Dumbbell Snatches (50/35)
Run 400m

BTWB

Photo by @snoridgecrossfit

The Dumbbell Power Snatch

The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness. ~ www.crossfit.com

BREAKING: Mal O’Brien Out for the 2023 Season

Results