Author: snoridgecf

Team WOD: FT: Partner Runs, Power Snatches and Lateral Burpees & Solo WOD: FT: Run, Power Snatch Ladder, and Lateral Burpees & Optional: CrossFit Global 5k

Team WOD: FT: Partner Runs, Power Snatches and Lateral Burpees

For time:
Partner Run 200m
40 Power Snatches (95/65)
10 Lateral Burpee Over Bars
Partner Run 200m
30 Power Snatches (115/75)
20 Lateral Burpee Over Bars
Partner Run 200m
20 Power Snatches (135/95)
30 Lateral Burpee Over Bars
Partner Run 200m
10 Power Snatches (155/105)
40 Lateral Burpee Over Bars

BTWB

Solo WOD: FT: Run, Power Snatch Ladder, and Lateral Burpees

For time:
Run 400m
20 Power Snatches (95/65)
5 Lateral Burpee (Over Barbell)
Run 400m
15 Power Snatches (115/75)
10 Lateral Burpee (Over Barbell)
Run 400m
10 Power Snatches (135/95)
15 Lateral Burpee (Over Barbell)
Run 400m
5 Power Snatches (155/105)
20 Lateral Burpee (Over Barbell)
* Change load as you go

BTWB

Optional: CrossFit Global 5k

Run 5 km

This is an all out effort for time.

BTWB

Photo by @snoridgecrossfit

Results

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row & For Time: Row 3K

Choose Min of 3 Max Effort Attempts: Box Jump Height, Toes to Bar, HSPU, Wall Balls, or Double-Unders then For Time: 3K Row

Choose minimum of 3:

Single max effort Box Jump for total height

Single attempt of Max Toes to Bar

Single attempt of Max Handstand Push-ups

Single attempt of Max Double Unders

BTWB

For Time: Row 3K

Row 3000m

This is an all out effort for time.

BTWB

Photo by @snoridgecrossfit

Results

Hang Power Clean 5RM & AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats

Hang Power Clean 5RM

Record your best Hang Power Clean 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

AMRAP 10 mins: Double Unders, Hang Power Cleans and Air Squats

Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Hang Power Cleans (135/95)
30 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bench Press and Barbell Bent Over Rows & 3 RFT: Rows, Push-ups and Run

Lifting: Bench Press and Barbell Bent Over Rows

Bench Press 5-5-5, using heaviest weight per set
Barbell Bent Over Row 10-10-10, using heaviest weight per set

BTWB

3 RFT: Rows, Push-ups and Run

3 rounds for time of:
Row 500m
25 Push-ups
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal & Pt. 2: EMOM for 5 mins: Snatch

Pt. 1: Alt EMOM 15 mins: Bar Muscle-ups, Single Arm Dumbbell Overhead Squats, and Row Cal

Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories

Rest 2 minutes before Pt. 2

BTWB

Pt. 2: EMOM for 5 mins: Snatch

1 Snatch, pick load

Every 1 min for 5 mins.

BTWB

Photo by @snoridgecrossfit

CrossFit Announces HWPO Training, Mayhem Athlete and PRVN Fitness as Supporting Sponsors of the 2023 CrossFit Games

Results

Results cont

Push Press 3-3-3 & AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry

Push Press 3-3-3

Push Press 3-3-3

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

BTWB

AMRAP 14 mins: Push Press, Burpees and KB Farmer’s Carry

Complete as many rounds as possible in 14 mins of:
14 Push Press (95/65)
14 Burpees
100m Kettlebell Farmer/Suitcase Carry (53/35)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 1RM & 7 RFT: Deadlifts, Back Squats, and Toes-to-bars

Back Squat 1RM

Log your best Back Squat 1 rep max lift.

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

BTWB

7 RFT: Deadlifts, Back Squats, and Toes-to-bars

7 rounds for time of:
12 Deadlifts (115/75)
9 Back Squats (115/75)
7 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Meet the 2023 NOBULL CrossFit Games Demo Team

Results

Results cont

Team WOD: Air Force WOD & Solo WOD: Air Force WOD

Team WOD: Air Force WOD

 

As a Team of 2 complete for time:
40 Thrusters (95/65)
40 Sumo Deadlift High-pulls 
40 Overhead Squats 
40 Push Jerks 
40 Front Squats 

Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member on the bar at a time.

Post total time.

BTWB

 

Solo WOD: Air Force WOD

 

For time with 4 Burpees Every Minute on the Minute:
20 Thrusters (95/65)
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. 

BTWB

 

Photo by @snoridgecrossfit

Hero Week is complete! Hard week of honoring our nation’s heroes with some workouts we haven’t done before.

Individuals & Teams Will Jump on a Trek Mountain Bike Again This Year

Results

SNORIDGE CROSSFIT