WOD 2024.04.06

Solo WOD: AMRAP 15 mins: Wall Balls, Bar Muscle-ups, and Wall Walk Burpees

Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs
5 Bar Muscle-ups
2 Wall Walk Burpees
Rest 30 secs

Team WOD: AMRAP 25 mins: Wall Balls, Bar Muscle-ups, and Wall Walk Burpees

Complete as many rounds as possible in 25 mins of:
20 Wall Balls
10 Bar Muscle-ups
5 Wall Walk Burpees

Photo by @snoridgecrossfit

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

Results

WOD 2024.04.05

Bench Press 10RM

Record your best Bench Press 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

FT: Row, Run and Double Under Ladder

For time:
Row, 500m
Run, 500m
50 Double Unders
Row, 400m
Run, 400m
40 Double Unders
Row, 300m
Run, 300m
30 Double Unders
Row, 200m
Run, 200m
20 Double Unders
Row, 100m
Run, 100m
10 Double Unders

Photo by @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Handstand Walk Practice & 3 RFT: Handstand Push-ups, Single DB OH Walking Lunges, and Toes-to-bars

Alt EMOM 10 mins: Deadlifts and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Walk Practice

3 RFT: Handstand Push-ups, Single DB OH Walking Lunges, and Toes-to-bars

3 rounds for time of:
20 Handstand Push-ups
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
20 Toes-to-bars
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft

Photo by @snoridgecrossfit

Results

Thruster 5-5-5 & AMRAP 15 mins: Burpees, Thrusters, and Sit-ups

Thruster 5-5-5

Thruster 5-5-5

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

AMRAP 15 mins: Burpees, Thrusters, and Sit-ups

Complete as many rounds as possible in 15 mins of:
6 Burpees
9 Thrusters (75/55)
12 AbMat Sit-ups

Quarterfinals Athletes: Alt EMOM: KB Swings and Muscle-ups

Every 1 min for 10 mins, alternating between:
10 Kettlebell Swings (70/53)
3 Muscle-ups

BTWB

Photo by @snoridgecrossfit

Morning Chalk Up’s Guide to the 2024 CrossFit Quarterfinals

Our “7 Questions Leading Up to the 2024 CrossFit Open,” Answered

Results

Alt EMOM 10 mins: Power Cleans and Power Snatches & Viola

Alt EMOM 10 mins: Power Cleans and Power Snatches

Every 1 min for 10 mins, alternating between:
1 Power Clean, pick load
1 Power Snatch, pick load

Viola

Complete as many rounds as possible in 20 mins of:
Run 400m
11 Power Snatches (95#/65#)
17 Pull-ups
13 Power Cleans (95#/65#)

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 7RM & 21-18-15-12-9: Wall Balls, Box Jump Overs, and Slam Balls

Back Squat 7RM

Record your best Back Squat 7 rep max lift.

Only include the heaviest 7 rep, do not include sets prior to it.

21-18-15-12-9: Wall Balls, Box Jump Overs, and Slam Balls

21-18-15-12-9 reps, for time of:

Wall Ball (20#/14#)

Box Jump Over (24″/20″)
Slam Ball (30#/20#)

Photo by @snoridgecrossfit

Results

Results cont

FQ: Rope Climb and Foot Lock Practice & Sisson

FQ: Rope Climb and Foot Lock Practice

For quality:
Rope Climb Practice, 12 mins
Jump To Rope Foot Lock

Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m

If you’ve got a 20 lbs vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Photo by @snoridgecrossfit

Results

2 Shoulder Press + 1 Push Press 1-1-1-1 & AMRAP 16 mins: Shuttle Runs, Wall Balls, and KB Swings

2 Shoulder Press + 1 Push Press 1-1-1-1

2 Shoulder Press + 1 Push Press 1-1-1-1

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

AMRAP 16 mins: Shuttle Runs, Wall Balls, and KB Swings

Complete as many rounds as possible in 16 mins of:
5 Shuttle Runs, 50 ft
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)

BTWB

Photo by @snoridgecrossfit

Results

Overhead Squat 1RM & FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups & Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Overhead Squat 1RM

Log your best Overhead Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

FT: 5x Row and Hand Release Push-Ups; 5x Overhead Squats and C2B Pull-ups

For time:
5 rounds of:
15 Row Calories
12 Hand Release Push-Ups
— then —
5 rounds of:
9 Overhead Squats (95/65)
6 Chest-to-bar Pull-ups
* Complete all for time (running clock). Complete 5 rds of first couplet then 5 rds of second couplet.

Quarterfinals Athletes: Alt EMOM: Muscle-ups and GHD Sit-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
10 GHD Sit-ups

Photo by @snoridgecrossfit

Results