5 RFT: Squat Cleans, Deadlifts and Push-ups
5 rounds for time of:
5 Squat Cleans (155#/105#)
10 Deadlifts (155#/105#)
15 Push-ups
Photo by @snoridgecrossfit
Author: snoridgecf
Shoulder Press 3-3-3 & FT: Rows and Push Press
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows and Push Press
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 & 10 RFT: Power Snatches, Overhead Squats, Pull-ups and Run
Overhead Squat 3-3-ME
Overhead Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Power Snatches, Overhead Squats, Pull-ups and Run
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 Rows & Solo WOD: 4 RFT: Rows, KB Swings, Wall Balls and Toes-to-bars
Team WOD: AMRAP 25 mins: Wall Balls, Kettlebell Swings, Toes-to-bars and Rows
Complete 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
Solo WOD: 4 RFT: Rows, KB Swings, Wall Balls and Toes-to-bars
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.
Deadlift 4-4-4-4 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups
Bench Press 2-2-ME & Opt. 1: Taylor & Opt. 2: 4 RFT: Run and Burpee Pull Ups
Bench Press 2-2-ME
Bench Press 2-2-ME
Use the same weight for each set.
Rest as needed between sets.
Opt. 1: Taylor
4 rounds for time of:
Run 400m
5 Burpee Muscle-ups (Ring)
If you’ve got a 20 lb vest or body armor, wear it.
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.
Photo by @snoridgecrossfit
Schedule Released for the 2022 NOBULL CrossFit Games
New this year:
- The age-group athletes will finish their competition under the Coliseum lights. Full details for age-group events 1-6 will be released on Wednesday, Aug. 3.
- The final event of the 2022 NOBULL CrossFit Games will be the team finale for the Affiliate Cup Championship.
- SEE MORE
Fly Like a Butterfly — Tips for the Kip
CrossFit Gymnastics: The butterfly pull-up is an alternative style of kipping pull-ups and chest-to-bars.
The timing and position of the kip are counterintuitive towards the beat swing.
The buttery butterfly kip is for pull-ups and chest-to-bars only.
Remember, we are only kipping to increase the intensity, not achieve a movement.
FQ: Rope Climb Practices and Handstand Walk Practices & AMRAP 20 mins: Med Ball Cleans, Rope Climbs and Double Unders
FQ: Rope Climb Practices and Handstand Walk Practices
For quality:
Rope Climb Practice (15 mins total)
Handstand Walk Practice
AMRAP 20 mins: Med Ball Cleans, Rope Climbs and Double Unders
Complete as many rounds as possible in 20 mins of:
20 Medicine Ball Cleans (20#/14#)
2 Rope Climbs
20 Double Unders
Photo by @snoridgecrossfit
Share This With That Friend Who’s Still on the Fence About Joining You
Shoulder Press 5-5-5 & FGB Style: Row Cal, Push Press, Lateral Burpees, and Toes-to-bars
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Cal, Push Press, Lateral Burpees, and Toes-to-bars
3 rounds, 1 min per station, for max reps of:
Row Calorie
Push Press (75#/55#)
Lateral Burpee Over Bar
Toes-to-bar
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Back Squat 3-3-ME & AMRAP 15 mins: Run, Back Squats and Box Jumps
Back Squat 3-3-ME
Back Squat 3-3-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Back Squats and Box Jumps
Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder & Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run
Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder
For time:
Partner Run 400m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run 400m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run 400m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in
Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run
For time:
Run 400m
— then —
21 Deadlifts (185#/135#)
21 Burpees
18 Deadlifts (225#/155#)
18 Lateral Burpee Over Bars
15 Deadlifts (275#/185#)
15 Burpee Box Jumps (24″/20″)
— then —
Run 400m
Photo by @snoridgecrossfit