Back Rack Alternating Reverse Lunge 6-6-6-6
Back Rack Alternating Reverse Lunge 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Bench Press 6-6-6-6 & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups, and Burpees
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: HSPU, Pull-ups, KB Swings, Sit-ups, and Burpees
For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53/35)
60 Sit-ups
70 Burpees
Photo by @snoridgecrossfit
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s & Opt. 1: 2022 CrossFit Games AGQ Workout 1 & Opt. 2: 3 RFT: Toes-to-bars and Alt Dumbbell Snatches
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
Opt. 1: 2022 CrossFit Games AGQ Workout 1
3 rounds for time of:
20 Toes-to-bars
20 Alternating Dumbbell Snatches (70/50)
Time cap: 10 mins
Opt. 2: 3 RFT: Toes-to-bars and Alt Dumbbell Snatches
3 rounds for time of:
20 Toes-to-bars
20 Alternating Dumbbell Snatches (Choose Load)
Photo by @snoridgecrossfit
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
Squat Clean 1-1-1-1 & 15-12-9-6-3: Squat Cleans, Shoulder-to-Overheads, and Run
Squat Clean 1-1-1-1
Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Squat Cleans, Shoulder-to-Overheads, and Run
15-12-9-6-3 reps, for time of:
Squat Clean (135/95)
Shoulder-to-Overhead (135/95)
Run 100m
Photo by @snoridgecrossfit
Schedule Change for Summer:
Remember that starting last week the Saturday class schedule will be only one WOD from 9am -10am for summer months
-
- 9-10am only Saturdays: 6/3 through 9/23
Team WOD: Team Filthy Fifty & Solo WOD: Dirty Thirty
Team WOD: Team Filthy Fifty
For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Solo WOD: Dirty Thirty
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees-to-elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
Photo by @snoridgecrossfit
Bench Press 8-8-8-8 & Alt EMOM 18 mins: Row Cal, Double Unders, and Handstand Push-ups
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Double Unders, and Handstand Push-ups
Every 1 min for 18 mins, alternating between:
15/12 Row Calories
25 Double Unders
9 Handstand Push-ups
Photo by @snoridgecrossfit
Back Rack Alternating Reverse Lunge 8-8-8 & 5 RFT: Double DB Deadlifts and DB Goblet Squats
Back Rack Alternating Reverse Lunge 8-8-8
Back Rack Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Double DB Deadlifts and DB Goblet Squats
5 rounds for time of:
15 Double Dumbbell Deadlifts (50/35)
15 Dumbbell Goblet Squats (50/35)
Photo by @snoridgecrossfit
Power Snatch (Touch & Go) 3-3-3-3-3 & 10 RFT: Power Snatches, Lateral Burpees and Box Jumps
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Power Snatches, Lateral Burpees and Box Jumps
10 rounds for time of:
3 Power Snatches (135/95)
5 Lateral Burpee Over Barbells
7 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Schedule Change for Summer:
Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months
-
- 9-10am only Saturdays: 6/3 through 9/23
How to Watch: The 2023 Europe Semifinal and Schedule of Events