Alt EMOM 10 mins: Deadlifts and Muscle-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Muscle-ups
3 RFT: Rows, Sit-ups and Deadlifts
3 rounds for time of:
Row, 500 m
50 Sit-up (abmat)s
15 Deadlifts, 225/155 lbs
Category: Beyond the Whiteboard
WOD 2024.04.25
Alt EMOM 18 mins: Handstand Push-ups, Box Jumps, and Walking Lunges
Every 1 min for 18 mins, alternating between:
8 Handstand Push-ups
12 Box Jumps, 24/20 in
16 Walking Lunges
Back Squat 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
WOD 2024.04.24
Bench Press 3RM
Log your best Bench Press 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
FT: Double Unders and Burpees
For time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
WOD 2024.04.23
WOD 2024.04.22
Power Snatch 3-2-1-1-1
Power Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Workout 1 – 2024 CrossFit Games Quarterfinals
4 rounds, 1 min per station, for max reps of:
Snatch (135/85)
Row Calorie
Dumbbell Box Step-up (50/35 lbs, 20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
A Guide to the 2024 CrossFit Games Season
12 out of 15 people who advanced to the Individual and Age Group Quarterfinals competed through this past weekend. Four grueling workouts that were well progammed and super challenging for all! We take a lot of pride in how our gym qualified so many individuals and for how well everyone performed. There was a lot to learn both as athletes and as an overall gym in terms of areas to focus on and improve and things to continue doing. I’m already looking forward to next year’s competition season for SRCF!
Here’s the final standings:
WOD 2024.04.20
Team WOD: Wall Balls, Burpees, Ball Slams, OH Walking Lunges, Sit-ups
As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups
* Alternate reps as needed; one partner works at a time
Post total time.
Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups
3 rounds for time of:
25 Wall Balls, 20/14 lbs
10 Burpees
25 Ball Slams, 30/20 lbs
10 Plate Overhead Walking Lunges, 45/25 lbs
25 AbMat Sit-ups
Photo by @snoridgecrossfit
WOD 2024.04.19
Bench Press
5RM
Log your best Bench Press 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
4x AMRAP 3 mins: DB Bench Press, DB Farmer Carries, and Max Rep Row Calories
For 4 cycles:
AMRAP in 3 mins of:
12 Dumbbell Bench Press, 50/35 lbs
Dumbbell Farmer Carry, 50/35 lbs, 50m
max rep Row Calories
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Photo by @snoridgecrossfit
WOD 2024.04.18
WOD 2024.04.17
Shoulder Press 3-3-3
Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees
2 rounds for time of:
Run, 400 m
50 Push Press, 75/55 lbs
40 AbMat Sit-ups
30 Box Jumps, 24/20 in
20 Db Snatch Alternating Arms, 50/35 lbs
10 Burpees
Photo by @snoridgecrossfit
WOD 2024.04.16
Back Squat 3RM
Log your best Back Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
FT: Row Cal and Wall Balls
For time:
10 Row Calories
40 Wall Balls, 20/14 lbs
20 Row Calories
30 Wall Balls, 20/14 lbs
30 Row Calories
20 Wall Balls, 20/14 lbs
40 Row Calories
10 Wall Balls, 20/14 lbs
Photo by @snoridgecrossfit
