Community. Coaching. Caring. Since 2009.
Shoulder Press 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull-ups, Push Press, and Air SquatsComplete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Push Press (75/55)
15 Air Squats
Photo by @snoridgecrossfit
For time:
60 Double Unders
60 Deadlifts (225/155)
60 Handstand Push-ups
60/48 Row Calories
60 Pull-ups
60 Box Jumps (24″/20″)
60 Dumbbell Snatches (50/35)
60 Double Unders
Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB SnatchesFor time:
30 Double Unders
30 Deadlifts (225/155)
30 Handstand Push-ups
30/24 Row Calories
30 Pull-ups
30 Box Jumps (24″/20″)
30 Alternating Dumbbell Snatches (50/35)
30 Double Unders
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and RunEvery 1 min for 20 mins, alternating between:
10 Burpees
20 AbMat Sit-ups
20 Walking Lunges
Run 100m
1 1 Squat Clean + 1 Hang Squat Clean, pick load
Every 1 min for 5 mins.
Photo by @snoridgecrossfit
Log your best Bench Press 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring DipsComplete as many rounds as possible in 16 mins of:
24 Double Unders
10 Deadlifts (155/105)
8 Hang Power Cleans (155/105)
6 Ring Dips
Photo by @snoridgecrossfit
Complete as many rounds as possible in 12 mins of:
6 Squat Snatches (115/75)
12 Toes-to-bars
18/14 Row Calories
Photo by @snoridgecrossfit
2023 CF Games Age Group Quarterfinals are in the books! Finished 385th in my age group worldwide (Masters 45-49) with some fun and not so fun workouts this year. Great to see our gym have both Individuals and Masters represented in the Quarterfinals. Next year hoping to see a couple more qualify!
Looking forward to watching the Semifinals:
Dumbbell Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
21 Wall Balls (20/14)
15 Pull-ups
9 Clean & Jerks (115/75)
Photo by @snoridgecrossfit
For time:
500 Thrusters (45/33)
April Fools!
Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner RowsComplete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (95/65)
30 AbMat Sit-ups
Row, 250m/200m
Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups
Photo by @snoridgecrossfit
April Fools! No thrusters although Katie, Pete, Rob and Josh decided to team up to do them after class!
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Toes-to-bars and DeadliftsFor time:
1 Toes-to-bar
10 Deadlifts (225/155)
2 Toes-to-bars
9 Deadlifts
3 Toes-to-bars
8 Deadlifts
4 Toes-to-bars
7 Deadlifts
5 Toes-to-bars
6 Deadlifts
6 Toes-to-bars
5 Deadlifts
7 Toes-to-bars
4 Deadlifts
8 Toes-to-bars
3 Deadlifts
9 Toes-to-bars
2 Deadlifts
10 Toes-to-bars
1 Deadlift
Photo by @snoridgecrossfit
