Alt EMOM 10 mins: Deadlifts and Handstand Walks & FT: Handstand Push-ups and Deadlift Reverse Ladder

Alt EMOM 10 mins: Deadlifts and Handstand Walks

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
Handstand Walk, 20 ft

FT: Handstand Push-ups and Deadlift Reverse Ladder

For time:
10 Handstand Push-ups
30 Deadlifts, 135/95 lbs
20 Handstand Push-ups
20 Deadlifts, 185/125 lbs
30 Handstand Push-ups
10 Deadlifts, 225/155 lbs

Alt EMOM 10 mins: Deadlifts and Handstand Walks & FT: Handstand Push-ups and Deadlift Reverse Ladder

Alt EMOM 10 mins: Deadlifts and Handstand Walks

Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
Handstand Walk, 20 ft

FT: Handstand Push-ups and Deadlift Reverse Ladder

For time:
10 Handstand Push-ups
30 Deadlifts, 135/95 lbs
20 Handstand Push-ups
20 Deadlifts, 185/125 lbs
30 Handstand Push-ups
10 Deadlifts, 225/155 lbs

Hang Power Clean + Power Clean 1-1-1-1 & Opt. 1: CF Games Open 11.5 & Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Hang Power Clean + Power Clean 1-1-1-1

Hang Power Clean + Power Clean 1-1-1-1

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

Opt. 1: CF Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft

Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
15 AbMat Sit-ups
15 Wall Balls, 20/14 lbs, 10/9 ft

Back Squat 3-3-3 & AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air Squats

Back Squat 3-3-3

Back Squat 3-3-3

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

AMRAP 20 mins: Shuttle Runs, C2B Pull-ups, and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Shuttle Runs, 50 ft
10 Chest-to-bar Pull-ups
15 Air Squats

Photo by @snoridgecrossfit

Register for the CF Games Open

SRCF Athletes Signed up: 25

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

CrossFit Open Announcement 24.1 Head-to-Head Matchups: First Look and Predictions

Results

Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats & Solo WOD: 2 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

4 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups

Solo WOD: 2 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

2 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups

Photo by @snoridgecrossfit

Results

Bench Press : 5-4-3-2-1 & AMRAP 18 mins: Wall Balls, Alt DB Snatches, and Run

Bench Press : 5-4-3-2-1

Bench Press 5-4-3-2-1

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

AMRAP 18 mins: Wall Balls, Alt DB Snatches, and Run

Complete as many rounds as possible in 18 mins of:
20 Wall Balls (20/14)
16 Alternating Dumbbell Snatches (50/35)
Run 200m

Photo by @snoridgecrossfit

Time to register for the CF Games Open:

SRCF Athletes Signed up: 23

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

Results

Back Squat 4-4-4 & 21-15-9: Ring Dips, Push Jerks and Back Squats

Back Squat 4-4-4

Back Squat 4-4-4

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

21-15-9: Ring Dips, Push Jerks and Back Squats

21-15-9 reps, for time of:
Ring Dip
Push Jerk (135/95)
Back Squat (135/95)

Photo by @snoridgecrossfit

CrossFit Open 24.2 Match-up: Justin Medeiros vs Colten Mertens

Results

Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double Unders & Pt. 2: EMOM for 6 mins: 2 Deadlift + 1 Power Clean

Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double Unders

Every 1 min for 18 mins, alternating between:
10 Deadlifts (165/115)
15 AbMat Sit-ups
20 Double Unders

Pt. 2: EMOM for 6 mins: 2 Deadlift + 1 Power Clean

1 2 Deadlift + 1 Power Clean, pick load

Every 1 min for 6 mins.

Photo by @snoridgecrossfit

Results

Results cont

Squat Clean Thruster 2-2-2 & Opt. 1: Complex Fran & Opt. 2: Fran

Squat Clean Thruster 2-2-2

Squat Clean Thruster 2-2-2

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

Opt. 1: Complex Fran

For time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters

2018 CrossFit Games 16-17 / 35-49 Division Workout

Opt. 2: Fran

21-15-9 reps, for time of:
Thruster (95/65)
Pull-up

Photo by @snoridgecrossfit

Results

Push Press 3-3-3-3 & FT: Rows; 3x Toes-to-bars, Burpees, and KB Swings; Rows

Push Press 3-3-3-3

Push Press 3-3-3-3

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

FT: Rows; 3x Toes-to-bars, Burpees, and KB Swings; Rows

For time:
Row 1000m
— then —
3 rounds of:
15 Toes-to-bars
15 Burpees
15 Kettlebell Swings (70/53)
— then —
Row 1000m

Photo by @snoridgecrossfit

Results

Results cont