snoridgecf

Back Squat 4RM & 3 RFT: Rows, Wall Balls and Pull-ups

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

3 RFT: Rows, Wall Balls and Pull-ups

3 rounds for time of:
Row 300m
20 Wall Balls (20/14)
10 Pull-ups
* This is a sprint. Scale to move as quickly as possible through this workout.

BTWB

Photo by @snoridgecrossfit

The third and final week of the 2023 NOBULL CrossFit Games Open is here.

This Thursday at 12PM PST, tune in for the announcement of 23.3 live from CrossFit Omaha and watch second-fittest woman on Earth Mal O’Brien and four-time Games athlete Danielle Brandon go head-to-head.

How to Watch Open Test 23.3 LIVE

Events:

This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!

Watch Annie Thorisdottir, Sara Sigmundsdottir & Sola Sigurdardottir Do CrossFit Open 23.2

Results

Results cont

Bench Press 2-2-2-2 & Bent Over Barbell Row 4-4-4 & AMRAP 10 mins: Toes-to-bars, Power Snatches and Ring Dips

Bench Press 2-2-2-2

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

BTWB

Bent Over Barbell Row 4-4-4

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

BTWB

AMRAP 10 mins: Toes-to-bars, Power Snatches and Ring Dips

Complete as many rounds as possible in 10 mins of:
12 Toes-to-bars
10 Power Snatches (75/55)
8 Ring Dips

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: 40-30-20-10: Overhead Squats, Handstand Push-ups, and Box Jumps & Solo WOD: 7 RFT: Overhead Squats, Handstand Push-ups, and Box Jumps & Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

Team WOD: 40-30-20-10: Overhead Squats, Handstand Push-ups, and Box Jumps

40-30-20-10 reps, for time of:
Overhead Squat (75/55)
Handstand Push-up
Box Jump (24″/20″)

BTWB

Solo WOD: 7 RFT: Overhead Squats, Handstand Push-ups, and Box Jumps

7 rounds for time of:
7 Overhead Squats (75/55)
7 Handstand Push-ups
7 Box Jumps

BTWB

Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Power Clean & E4MOM for 16 mins: Rows and Power Cleans

EMOM for 8 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 8 mins.

BTWB

E4MOM for 16 mins: Rows and Power Cleans

Every 4 mins for 16 mins do:
Row 500m
5 Power Cleans, pick load

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 4-4-4-4 & Bent Over Barbell Row 8-8-8 & Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees

Bench Press 4-4-4-4

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

BTWB

Bent Over Barbell Row 8-8-8

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

BTWB

Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees

For time:
60 AbMat Sit-ups
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95/65)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @snoridgecrossfit

Roman Khrennikov and Patrick Vellner to Duke it Out in New Jersey for 23.2

Results

Back Squat 6RM & 5 RFT: Deadlifts, Back Squats, and Pull-ups

Back Squat 6RM

Record your best Back Squat 6 rep max lift.

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

BTWB

5 RFT: Deadlifts, Back Squats, and Pull-ups

5 rounds for time of:
10 Deadlifts (135/95)
10 Back Squats (135/95)
10 Pull-ups

BTWB

Photo by @snoridgecrossfit

How to Watch Open Announcement 23.2

VIDEO: Annie Thorisdottir Improves by 41 Reps from 14.4 to 23.1

VIDEO: Roman Khrennikov Sets New World Record with 306 Reps in CrossFit Open Workout 23.1

Results

Shoulder Press 2-2-2 & AMRAP 10 mins: Push Press and Box Jump Overs

Shoulder Press 2-2-2

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

BTWB

AMRAP 10 mins: Push Press and Box Jump Overs

Complete as many rounds as possible in 10 mins of:
10 Push Press (115/75)
10 Box Jump Overs (24/20)

BTWB

Photo by @snoridgecrossfit

CrossFit Announces Partnership With Chipotle for 2023 Open

Results

Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run & Solo WOD: AMRAP 9 mins: Burpees, Deadlifts, and Run

Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run

Complete as many rounds as possible in 16 mins of:
6 Burpees
6 Deadlifts (225/155)
Run 100m

BTWB

Solo WOD: AMRAP 9 mins: Burpees, Deadlifts, and Run

Complete as many rounds as possible in 9 mins of:
6 Burpees
6 Deadlifts (225/155)
Run 100m

BTWB

Photo by @snoridgecrossfit

CrossFit Games Open 14.4 / 23.1 – Rx’d & CrossFit Games Open 23.1 – Scaled

CrossFit Games Open 14.4 / 23.1 – Rx’d

Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle-ups

BTWB

CrossFit Games Open 23.1 – Scaled

Complete as many rounds as possible in 14 minutes of:
60 Row Calories
50 Hanging Knee Raises
40 Wall Balls (14/10)
30 Cleans (95/65)
20 Pull-ups

BTWB

Photo by @snoridgecrossfit

WORKOUT DESCRIPTION & SCORECARD

WOD Demo

CrossFit Games Open 14.4

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 31

Logistics:

Starts Feb. 16th through Mar. 6th
Cost $20 when you register
We will program the 2023 Open WOD for all classes every Friday for 3 weeks
If you are going to workout each Friday, then just sign up for the Open!
Athletes will take turns working out and judging each other for all Friday Classes
Friday All AM Classes
Friday PM class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thrusday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
Saturdays will not be an option so plan ahead!
Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.

I’m registered, what next?

Sign up for a class time in MindBody
Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
Registered athletes will have a classmate judge your movements and count your reps.
Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments/beverage options available