snoridgecf

Team WOD: DT & Solo WOD: DT

Team WOD: DT

10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes

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Solo WOD: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~www.crossfit.com

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Photo by @robcwilson @snoridgecrossfit

Annie Thorisdottir Does DT – YouTube

In 2010 Annie Thorisdottir completed DT at 110 lb. in 4:48. Here, she’s using 155 lb.

Our week of Heroes continues Monday with one we haven’t programmed before.

Results

FQ: Handstand Push-up and Handstand Walk Practice & AMRAP 16 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Handstand Push-ups

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice

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AMRAP 16 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
24 Double Unders
8 Dumbbell Power Cleans (50#/35#)
24 Double Unders
8 Handstand Push-ups

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Photo by @robcwilson @snoridgecrossfit

Take advantage of skill days like today to build on progressions and building blocks to new movements. Can’t walk on your hands or do handstand push-ups? Then work on getting inverted off a box or on the wall, static holds or shoulder taps, or build strength through range of motion drills. There are many ways we can coach you through.

Results

Front Squat 5-5-5 & 7 RFT: Front Squats, Pull-ups, and Box Jump Overs

Front Squat 5-5-5

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

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7 RFT: Front Squats, Pull-ups, and Box Jump Overs

7 rounds for time of:
7 Front Squats (95#/65#)
7 Pull-ups
7 Box Jump Overs (24″/20″)

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Photo by @robcwilson @snoridgecrossfit

Saturday through next Saturday we will program a week of Hero WOD’s.

This weekend is the last CF Games event with the Last Chance Qualifier providing the final pieces to the 2021 Games roster.

The History Of The Last Chance Qualifier

Results

Results cont

Bench Press : 6 Rep Max & FT: Toes-to-bars, Kettlebell Swings and Run

Bench Press : 6 Rep Max

Record your best Bench Press 6 rep max lift.

Only include the heaviest 6 rep, do not include sets prior to it.

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FT: Toes-to-bars, Kettlebell Swings and Run

For time:
10-9-8-7-6-5-4-3-2-1:
Toes-to-bars
Kettlebell Swings (70#/53#)
Run 100m

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Photo by @robcwilson @snoridgecrossfit

Breaking Down the Last Chance Qualifier Events

Saturday we kick off a week of Hero WOD’s. Buckle up!

Results

Results cont

Sumo Deadlift 5-5-5 & Crazy Ivan

Sumo Deadlift 5-5-5

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

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Crazy Ivan

For time:
Row 1000m
— then —
4 rounds of:
10 Deadlifts (185#/135#)
15 Wall Balls (20#/14#)
* CF Centurion Benchmark

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Photo by @robcwilson @snoridgecrossfit

Breaking: CrossFit Briefs International Games Athletes on Travel Restrictions, Announces No Backfills for COVID Restrictions

Results

Bear Complex 7-7-7-7-7 & Checkout Opt. 1: AMReps 2 mins: Burpees & Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups

Bear Complex 7-7-7-7-7

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

1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press

Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed

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Checkout Opt. 1: AMReps 2 mins: Burpees

As many reps as possible in 2 mins of:
Burpee
* Choose Burpee or Burpee PU for checkout

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Checkout Opt. 2: AMReps 2 mins: Burpee Pull Ups

As many reps as possible in 2 mins of:
Burpee Pull Up

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Stay cool today!

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings & Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

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Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings

2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls (75#/55#)
25 Box Jumps (24″/20″)
25 Push Press (75#/55#)
25 Kettlebell Swings (53#/35#)

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Photo by @robcwilson @snoridgecrossfit

Hero Week starts 7/3. We will be programming a daily Hero workout each day.

Results