Community. Coaching. Caring.
For time:
Row, 1000 m
— then —
3 rounds of:
50 Partner Alternating Wall Balls, 20/14 lbs
40 Partner Med Ball Sit-ups, 20/14 lbs
30 Hand Release Push-ups
— then —
Row, 1000 m
6 rounds for time of:
Row, 200 m
10 Wall Balls, 20 lbs
10 V-ups
10 Push-up (hand release)s
Weighted Chest-to-bar Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
8 Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs
10 Ring Dips
Team WOD: “Jackie” PlusFor time:
Row 2400m
— then —
2 rounds of:
50 Thrusters (75/55)
50 Pull-ups
Photo by @snoridgecrossfit
2023 NOBULL CrossFit Individual Quarterfinals Test Descriptions
Jeffrey Adler, Mal O’Brien “Nowhere near their peak” as Quarterfinals Kick Off
Complete as many rounds as possible in 14 mins of:
Run 200m
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpee Over Bars
Photo by @snoridgecrossfit
Quarterfinals Workouts: Individuals
Best of luck to Coach Jules, Coach Reid, Cierra and Hayden as they tackle these challenging Quarterfinals workouts!
21-15-9-9-15-21 reps, for time of:
Partner Deadlift (275/185)
Synchronized Bar Facing Burpee
Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees12-9-6-9-12 reps, for time of:
Deadlift (225/155)
Bar Facing Burpee
For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups
Photo by @snoridgecrossfit
Team Chipper: Row, Deadlifts, KB Swings, Med Ball OH Lunges and Partner HoldsAs a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185/135)
–then–
30 Deadlifts (185/135)
While partner holds Goblet Squat Hold (53/35)
–then–
30 Kettlebell Swings (53/35)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20/14)
For time:
30 Row Calories
30 Deadlifts (185/135)
30 Kettlebell Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
Med Ball Overhead Walking Lunge (20/14) 100m
Photo by @snoridgecrossfit
CrossFit Games Open 23.3 – Rx’dStarting with a 6 min time cap, complete as many reps as possible of:
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)
If completed before the 6 min time cap, add 3 mins and complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (185/125)
If completed before the 9 min time cap, add 3 mins and complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (225/155)
CrossFit Games Open 23.3 – ScaledStarting with a 6 min time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single Unders
15 Snatches (65/45)
5 Scaled Wall Walks
50 Single Unders
12 Snatches (95/65)
If completed before the 6 min time cap, add 3 mins and complete:
20 Hand Release Push-ups
50 Single Unders
9 Snatches (115/75)
If completed before the 9 min time cap, add 3 mins and complete:
20 Hand Release Push-ups
50 Single Unders
6 Snatches (135/85)
Photo by @snoridgecrossfit
WORKOUT DESCRIPTION & SCORECARD
The Open is CLOSED! The time caps or “Gates” in this WOD made it quite a challenge. Remember to enter your scores before the deadline!
Complete as many rounds as possible in 14 mins of:
Row 250m/225m
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Strength AFTER the metcon was fun! Look for this format more often.
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Toes-to-bars, Power Snatches and Ring DipsComplete as many rounds as possible in 10 mins of:
12 Toes-to-bars
10 Power Snatches (75/55)
8 Ring Dips
Photo by @snoridgecrossfit
40-30-20-10 reps, for time of:
Overhead Squat (75/55)
Handstand Push-up
Box Jump (24″/20″)
7 rounds for time of:
7 Overhead Squats (75/55)
7 Handstand Push-ups
7 Box Jumps
Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up
Photo by @snoridgecrossfit
