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Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
E2MOM for 20 mins: Rows and ThrustersEvery 2 mins for 20 mins do:
Row 150m/125m
7 Thrusters (75#/55#)
Photo by @robcwilson @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 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.
Sham7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m
Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
5 Burpees
Team AMRAP: Double Unders, Box Jumps, Kettlebell Swings, BurpeesAs many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)
10 Burpees
Post total rounds.
* Team of 2 alternate work/rest with your partner
Photo by @robcwilson @snoridgecrossfit
Really cool video from the CEO of CrossFit:
E2MOM for 16 mins: Power Snatches and Overhead SquatsEvery 2 mins for 16 mins do:
1 Power Snatch
2 Overhead Squats
4 rounds for time of:
Row 300m
15 Overhead Squats (75#/55#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Dumbbell Floor Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
* NOTE: Ensure you bring your elbows to ground at 45 angle, also feet flat on floor and lats retracted or “on”
Complete as many rounds as possible in 20 mins of:
Run 200m
20 Push-ups
20 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Wall Balls and RunComplete as many rounds as possible in 14 mins of:
9 Wall Balls (20#/14#)
Run 100m
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
Handstand Hold, 20 secs
* Freestand HS Holds total 20s. Scale to HS on wall or pike hold off box for 20 sec.
FT: Muscle Ups, Push Press and RowsFor time:
10 Muscle Ups
100 Push Press (75#/55#)
Row 1000m
* Scale MU to 20 C2B or 15 Strict Pull-ups
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3Sumo Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up
As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups
Post total time.
* In teams of 2, both partners run together then alternate and split up the work as needed.
Photo by @robcwilson @snoridgecrossfit
Saturday Viewership Brings Total to Nearly 8 Million