E2MOM for 10 mins: 1 Power Clean + 2 Front Squat
1 Power Clean + 2 Front Squat, pick load
Every 2 mins for 10 mins.
Photo by @robcwilson @snoridgecrossfit
Category: Beyond the Whiteboard
Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups
Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat 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#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown
Events:
Coming July 3-9
Hero Week: The entire week of programming will feature Hero Workouts
More to come!
Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches
Overhead Squat 2-2-2
Overhead Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Push-ups and Squat Snatches
4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5
Strict False Grip Supine Ring Rows 5×5
Strict False Grip Supine Ring Rows 5×5
Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!
Strict Ring Dips 5×5
Strict Ring Dips 5×5
Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).
Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups
Strict False Grip Supine Ring Rows 5×5
Strict False Grip Supine Ring Rows 5×5
Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!
Strict Ring Dips 5×5
Strict Ring Dips 5×5
Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).
FT: Rows, Deadlifts and Muscle-ups
For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run
Shoulder Press 1-1-1-1
Shoulder Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Push Press, Toes-to-bars and Run
3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m
Photo by @robcwilson @snoridgecrossfit
Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification
Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):
Back Squat 2-2-2-2 & 10-20-30-20-10: Wall Balls, SDHP and Box Jumps
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.
10-20-30-20-10: Wall Balls, SDHP and Box Jumps
10-20-30-20-10 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Gwen & Checkout: Tabata – Burpees and AbMat Sit-ups
Gwen
Clean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Checkout: Tabata – Burpees and AbMat Sit-ups
Tabata Burpee
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Photo by @robcwilson @snoridgecrossfit
Congrats to all the teams that competed at CF Lake Stevens this past weekend in their partner throwdown. Sounds like we had some podium finishers with 3 of the teams getting a 1st and two 3rd place spots! Way to represent!
Gwen
Gwen
Clean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press & Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press
As a team of 2 complete as many rounds as possible in 20 mins of:
Row 250m
12 Box Jumps (24″/20″)
7 Bench Press (135#/95#)
* alternate each movement with your partner; change load each rd if needed for bench
Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press
Complete as many rounds as possible in 14 mins of:
Row 250m
10 Box Jumps (24″/20″)
6 Bench Press (135#/95#)
Photo by @robcwilson @snoridgecrossfit