Author: snoridgecf

Blake

Blake

4 rounds for time of:
100 ft Plate Overhead Walking Lunge (45/25)
30 Box Jumps (24″/20″)
20 Wall Balls (20/14)
10 Handstand Push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~www.crossfit.com

BTWB

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Results

Results cont

Overhead Squat 3-3-3 & Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

BTWB

Chipper: Overhead Squats, Pull-ups, Chest-to-Bar Pull-ups, and BMU

For time:
21 Overhead Squats (95/65)
21 Pull-ups
15 Overhead Squats
15 Chest-to-bar Pull-ups
9 Overhead Squats
9 Bar Muscle-ups

BTWB

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Results

Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers & Pt.2: E3MOM for 15 mins: Front Squat

Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers

Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls (20/14)
25 Single Under Crossovers

* Scale Crossovers to 25 Single Unders or Practice. After first successful cross each jump = 1 rep (same as Quarterfinal standard)

BTWB

Pt.2: E3MOM for 15 mins: Front Squat

3 Front Squats, pick load

Every 3 mins for 15 mins.

* Share up to 3 per rack and begin immediately after Pt. 1. Each rack will have 3 minutes each interval for all to lift. Adjust loads as needed.

BTWB

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New movement alert!  Single Under Crossovers were introduced in the Quarterfinals for individuals this year.  Watch the below video for some great progressions for both singles and doubles.

LEARN double under CROSSOVERS with RXSG Founder Dave Newman, Dallin Pepper and Danielle Brandon

The Wall-ball Shot

“As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.”

From “Functionality & Wall Ball,” CrossFit Journal Issue 12, August 2003

Results

Results cont

Bench Press 1RM & 4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

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

BTWB

4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips

4 rounds, 1 min per station, for max reps of:
Row Calorie
Power Snatch (75/55)
Ring Dip
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

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Age Group Semifinals Schedule Details & Scoring Tables Released

Results

Results cont

Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories & Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row

Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories

Complete as many rounds as possible in 20 mins of:
4 Double Dumbbell Devil Press (pick load)
8 Toes-to-bars
12/9 Row Calories

BTWB

Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row

7 rounds for time of:
7 Dumbbell Devil Press (50/35)
Row 100m
7 Toes-to-bars
Row 100m

BTWB

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Results

Alt EMOM 10 mins: Row Cal and Deadlifts & FT: Double Unders, Sit-ups and Deadlifts

Alt EMOM 10 mins: Row Cal and Deadlifts

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load

BTWB

FT: Double Unders, Sit-ups and Deadlifts

For time:
50 Double Unders
50 AbMat Sit-ups
15 Deadlifts (225/155)
40 Double Unders
40 AbMat Sit-ups
12 Deadlifts
30 Double Unders
30 AbMat Sit-ups
9 Deadlifts
20 Double Unders
20 AbMat Sit-ups
6 Deadlifts
10 Double Unders
10 AbMat Sit-ups
3 Deadlifts

BTWB

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Results

Front Squat 4-3-2-1 & AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees

Front Squat 4-3-2-1

Front Squat 4-3-2-1

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

BTWB

AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees

As many reps as possible in 14 mins of:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 Lateral Burpee Over Bar
2 Power Cleans
2 Front Squats
2 Lateral Burpees Over Bar
3 Power Cleans
3 Front Squats
3 Lateral Burpees Over Bar
…
Continue adding 1 rep each round to each movement until time expires.

BTWB

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Results

SNORIDGE CROSSFIT