WOD 2024.06.19

Back Squat 2-2-2-2

Back Squat 2-2-2-2

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

Chipper: Wall Balls, Alt DB Snatches, Box Jumps, and Bar Muscle-ups

For time:
75 Wall Balls, 20/14 lbs
50 Alternating Dumbbell Snatches, 50/35 lbs
25 Box Jumps, 30/24 in
10 Bar Muscle-ups

WOD 2024.06.18

Push Jerk 2RM

Log your best Push Jerk 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

4 RF-ME / 1 min Stations: Row Cal, Push Jerks, and Lateral Burpees Over Bar

4 rounds, 1 min per station, for max reps of:
Row Calorie
Push Jerk, 115/75 lbs
Lateral Burpee Over Bar
Rest 1 min

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

 

Photo by @snoridgecrossfit

Results

WOD 2024.06.17

E2MOM for 10 mins: Power Clean + Hang Power Clean + Front Squat

1 Power Clean + Hang Power Clean + Front Squat, pick load

Every 2 mins for 10 mins.

7 RFT: Deadlifts, Hang Power Cleans, and Front Squats

7 rounds for time of:
7 Deadlifts, 135/95 lbs
7 Hang Power Cleans, 135/95 lbs
7 Front Squats, 135/95 lbs
Rest 1 min

 

Photo by @snoridgecrossfit

Become a High-Rep Pull-Up Master With the Kipping Pull-Up

Results

Results cont

WOD 2024.06.15

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press

Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs

Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Complete as many rounds as possible in 14 mins of:
Row, 250 m
10 Box Jumps, 24/20 in
6 Bench Press, 135/95 lbs

 

Photo by @snoridgecrossfit

8 Way-Too-Early 2024 CrossFit Games Predictions

Results

WOD 2024.06.14

Alt EMOM 12 mins: Kipping Pull-up Practice and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs

FT: Air Squats, Sit-ups, and Rope Climbs

For time:
50 Air Squats
50 AbMat Sit-ups
5 Rope Climbs
40 Air Squats
40 AbMat Sit-ups
4 Rope Climbs
30 Air Squats
30 AbMat Sit-ups
3 Rope Climbs
20 Air Squats
20 AbMat Sit-ups
2 Rope Climbs
10 Air Squats
10 AbMat Sit-ups
1 Rope Climb

Photo by @snoridgecrossfit

Results

Results cont

WOD 2024.06.13

Alt EMOM 12 mins: Squat Snatch and Clean & Jerk

Every 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load

AMRAP 12 mins: Squat Snatch, Clean & Jerks and Double Unders

Complete as many rounds as possible in 12 mins of:
1 Squat Snatch, 135/95 lbs
3 Clean & Jerks, 135/95 lbs
30 Double Unders

 

Photo by @snoridgecrossfit

Results

WOD 2024.06.11

Deadlift 2-2-2

Deadlift 2-2-2

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

 

Kelly Brown

5 rounds for time of:
Row, 440 m
10 Box Jumps, 30/24 in
10 Deadlifts, 275/185 lbs
10 Wall Balls, 20/14 lbs, 10/9 ft

Time cap: 25 mins

This workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

First posted Nov. 13, 2020.

Photo by @snoridgecrossfit

CrossFit Games Profile: James Sprague Gains Momentum Heading Into His Sophomore Season

Results

WOD 2024.06.10

Back Squat 3-3-3-3

Back Squat 3-3-3-3

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

Opt. 1: AMRAP 10 mins: Muscle-ups and Thrusters

Complete as many rounds as possible in 10 mins of:
3 Muscle-ups
9 Thrusters, 95/65 lbs

Opt. 2: AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters

Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters, 95/65 lbs

 

Checkout: AMRAP 7 mins: Push-ups and Runs

Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run, 100 m

 

Photo by @snoridgecrossfit

Results

Results cont