5 RFT: Squat Cleans and Chest-to-bar Pull-ups
5 rounds for time of:
5 Squat Cleans (135#/95#)
10 Chest-to-bar Pull-ups
Touch and go cleans.
Photo by @robcwilson @snoridgecrossfit
Category: Beyond the Whiteboard
EMOM for 8 mins: Squat Clean
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.
5 RFT: Toes To Bars, Power Snatches and Wall Balls
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Photo by @robcwilson @snoridgecrossfit
Eric Roza Gives CrossFit Staff Reasoning For Dave Castro Firing via Zoom Call
2022 CrossFit Games Season Guidelines
Registration for the Open begins Jan. 13, and the first workout will be released at 12 noon PT on Thursday, Feb. 24.
We will be running the Open for all three weeks per our normal gym tradition and the final week we will schedule a celebration for Friday Night Lights and hoping to have a good turnout! Details to come.
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.
Back Squat: 2RM
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.
Back Squat: 2RM & AMRAP 15 mins: Rows, Air Squats, Double DB Deadlifts and Box Jumps
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.
AMRAP 15 mins: Rows, Air Squats, Double DB Deadlifts and Box Jumps
Complete as many rounds as possible in 15 mins of:
Row 300m
15 Air Squats
12 Double Dumbbell Deadlifts, pick load
9 Box Jumps (24″/20″)
*Use DB or KB
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1-1 & FT: Double Unders, Sit-ups and Push-ups
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders, Sit-ups and Push-ups
For time:
50 Double Unders
50 AbMat Sit-ups
25 Push-up (hand release)
40 Double Unders
40 AbMat Sit-ups
20 Push-up (hand release)
30 Double Unders
30 AbMat Sit-ups
15 Push-up (hand release)
20 Double Unders
20 AbMat Sit-ups
10 Push-up (hand release)
10 Double Unders
10 AbMat Sit-ups
5 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
2022 is off to a bang. Firing the GM of Sport for CrossFit one week before Open registration begins. This will be interesting.
CROSSFIT PARTS WAYS WITH DAVE CASTRO
How to Watch: The 2022 Wodapalooza Fitness Festival and Schedule of Events
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Clean & Jerk: 10 Min to find 1RM & Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press
Clean & Jerk: 10 Min to find 1RM
Record your best Clean & Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.
Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press
3 rounds for time of:
21 Row Calories
15 Box Jump Overs (24″/20″)
9 Dumbbell Devil Press (50#/35#)
* Use two DB’s for Devil Press
Photo by @robcwilson @snoridgecrossfit
Clean & Jerk: 10 Min to find 1RM
Clean & Jerk: 10 Min to find 1RM
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.