Back Rack Alternating Lunge 10-10-10 & AMRAP 20 mins: C2B Pull-ups, Wall Balls and KB Swings

Back Rack Alternating Lunge 10-10-10

Back Rack Alternating Lunge 10-10-10

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

AMRAP 20 mins: C2B Pull-ups, Wall Balls and KB Swings

Complete as many rounds as possible in 20 mins of:
5 Chest-to-bar Pull-ups
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

Photo by @snoridgecrossfit

Events:

Memorial Day Murph:
Monday 5/29: We will be programming Memorial Day Murph and running only 3 class times:
  • 8:30am
  • 9:30am
  • 10:30am
  • All other class times are cancelled
Sign up on MindBody and come make Bob T‘s last class 😢 before he moves a good sendoff. As usual, we will program the full, 1/2, and team version. Want to do something different this year? Do the team version with both partners wearing a vest, try a new rep format, or go without a vest and see how fast you can go.

What We Can Take Away from 2023 NOBULL CrossFit Games Semifinals Week One

Congratulations to James Sprague for qualifying as an individual for the 2023 CrossFit Games!!

(He competed in the Games as a teen and his dad has competed multiple times as a Master, including his first trip as a member of OUR gym.)

Who Qualified for the CrossFit Games This Weekend

Results

Results cont

Deadlift 3-3-3 & 5x AMRAP 2 mins: Deadlifts, Ring Dips, and Double Unders

Deadlift 3-3-3

Deadlift 3-3-3

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

5x AMRAP 2 mins: Deadlifts, Ring Dips, and Double Unders

For 5 cycles:
AMRAP in 2 mins of:
5 Deadlifts (225/155)
6 Ring Dips
20 Double Unders
Rest 1 min

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Photo by @snoridgecrossfit

Everything You Need to Watch the CrossFit Semifinals This Weekend

Results

Shoulder Press 2-2-2 & 3 RFT: Rows, Alt DB Snatch and Run

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

3 RFT: Rows, Alt DB Snatch and Run

3 rounds for time of:
Row 500m
30 Alternating Dumbbell Snatches (50/35)
Run 400m

Photo by @snoridgecrossfit

The Dumbbell Power Snatch

The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness. ~ www.crossfit.com

BREAKING: Mal O’Brien Out for the 2023 Season

Results

Back Squat 4-2-1-1 & Cin-dee

Back Squat 4-2-1-1

Back Squat 4-2-1-1

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

Cin-dee

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Handstand Push-ups
15 Back Squats (45/35)

Photo by @snoridgecrossfit

2023 NOBULL CrossFit Games North America East Semifinal Official Roster

Results

Deadlift 4-4-4 & Semifinals Age Group Test 4

Deadlift 4-4-4

Deadlift 4-4-4

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

Semifinals Age Group Test 4

For time:
20 Burpee Box Jump Overs (20″)
— then —
2 rounds of:
20 Kettlebell Box Step-ups (70/53 to 20″)
2 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Kettlebell Goblet Squats (70/53 to 20″)
2 Legless Rope Climbs, 15 ft
— then —
20 Burpee Box Jump Overs (20″)

Photo by @snoridgecrossfit

Results

Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals

Back Squat 8-6-4

Back Squat 8-6-4

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

Murph Prep: Run and Cindy Intervals

4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1:30 between each round.

Photo by @snoridgecrossfit

The Kipping Pull-up

This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com

Results 

Results cont

Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice & FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU

Alt EMOM 10 mins: Weighted Strict Pull-ups and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
3 Weighted Strict Pull-ups, pick load
Handstand Walk Practice

FT: Double DB Walking Lunge Medley and Toes-to-bars, Pull-ups and BMU

For time:
3 rounds of:
2 Double Dumbbell Walking Lunges, pick load, 25 ft
20 Toes-to-bars
— then —
2 rounds of:
2 Double Dumbbell Front Rack Walking Lunges, pick load, 25 ft
15 Pull-ups
— then —
2 Double Dumbbell Overhead Walking Lunges, pick load, 25 ft
10 Bar Muscle-ups

Photo by @snoridgecrossfit

Today’s workout is a spin on WOD 1 of this year’s AGOQ Workouts.

Results

Back Squat 10-8-6 & 4 RFT: Double Unders, Deadlifts and Back Squats

Back Squat 10-8-6

Back Squat 10-8-6

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

4 RFT: Double Unders, Deadlifts and Back Squats

4 rounds for time of:
30 Double Unders
20 Deadlifts (155/105)
10 Back Squats (155/105)
Rest 2 mins

Photo by @snoridgecrossfit

Kettlebells are Here! Age Group Semifinal Tests and Floor Plans Released

Results

Results cont

Bench Press 1RM & 4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

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

4 RF-ME / 1 min Stations: Row Cal, Power Snatches, and Ring Dips

4 rounds, 1 min per station, for max reps of:
Row Calorie
Power Snatch (75/55)
Ring Dip
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @snoridgecrossfit

Age Group Semifinals Schedule Details & Scoring Tables Released

Results

Results cont

Shoulder Press 3-2-1-1-1 & AMRAP 12 mins: Pull-ups, Push Press, and Air Squats

Shoulder Press 3-2-1-1-1

Shoulder Press 3-2-1-1-1

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

AMRAP 12 mins: Pull-ups, Push Press, and Air Squats

Complete as many rounds as possible in 12 mins of:

5 Pull-ups
10 Push Press (75/55)
15 Air Squats

Photo by @snoridgecrossfit

Ricky Garard Out for 2023 Season After Shoulder Injury

25-Year-Old Goes into Cardiac Arrest During Team Quarterfinals, Saved by Quick Acting Teammates and an AED

Results

Results cont

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