Category: Checkout

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs & Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run & Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups

Team WOD: AMRAP 15 mins: Hand Release Push-ups, Deadlifts and Runs

In teams of 2 As many rounds as possible in 15 mins of:
8 Push-up (hand release)
6 Deadlifts (225#/155#)
100m Sprint

Post total rounds.

* Alternate full rounds; one person working at a time swap after the sprint
** Athletes must wait for their partner to return from the run before they can start the pushups
*** One bar per team

BTWB

Solo WOD: 10 RFT: Hand Release Push-ups, Deadlifts, and Run

10 rounds for time of:
6 Hand Release Push-ups
6 Deadlifts (225/155)
Run 100m

BTWB

Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups

3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers & Pt.2: E3MOM for 15 mins: Front Squat

Pt. 1: Alt EMOM 18 mins: Burpees, Wall Balls, and Single Under Crossovers

Every 1 min for 18 mins, alternating between:
10 Burpees
12 Wall Balls (20/14)
25 Single Under Crossovers

* Scale Crossovers to 25 Single Unders or Practice. After first successful cross each jump = 1 rep (same as Quarterfinal standard)

BTWB

Pt.2: E3MOM for 15 mins: Front Squat

3 Front Squats, pick load

Every 3 mins for 15 mins.

* Share up to 3 per rack and begin immediately after Pt. 1. Each rack will have 3 minutes each interval for all to lift. Adjust loads as needed.

BTWB

Photo by @snoridgecrossfit

New movement alert!  Single Under Crossovers were introduced in the Quarterfinals for individuals this year.  Watch the below video for some great progressions for both singles and doubles.

LEARN double under CROSSOVERS with RXSG Founder Dave Newman, Dallin Pepper and Danielle Brandon

The Wall-ball Shot

“As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.”

From “Functionality & Wall Ball,” CrossFit Journal Issue 12, August 2003

Results

Results cont

Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories & Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row

Team WOD: AMRAP 20 mins: Double DB Devil Press, Toes-to-bars, and Row Calories

Complete as many rounds as possible in 20 mins of:
4 Double Dumbbell Devil Press (pick load)
8 Toes-to-bars
12/9 Row Calories

BTWB

Solo WOD: 7 RFT: DB Devil Press, Rows, Toes-to-bars, and Row

7 rounds for time of:
7 Dumbbell Devil Press (50/35)
Row 100m
7 Toes-to-bars
Row 100m

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches & Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches

Team WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches

For time:
60 Double Unders
60 Deadlifts (225/155)
60 Handstand Push-ups
60/48 Row Calories
60 Pull-ups
60 Box Jumps (24″/20″)
60 Dumbbell Snatches (50/35)
60 Double Unders

BTWB

Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches

For time:
30 Double Unders
30 Deadlifts (225/155)
30 Handstand Push-ups
30/24 Row Calories
30 Pull-ups
30 Box Jumps (24″/20″)
30 Alternating Dumbbell Snatches (50/35)
30 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and Run & Pt. 2: EMOM for 5 mins: 1 Squat Clean + 1 Hang Squat Clean

Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and Run

Every 1 min for 20 mins, alternating between:
10 Burpees
20 AbMat Sit-ups
20 Walking Lunges
Run 100m

BTWB

Pt. 2: EMOM for 5 mins: 1 Squat Clean + 1 Hang Squat Clean

1 1 Squat Clean + 1 Hang Squat Clean, pick load

Every 1 min for 5 mins.

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row & Checkout: V-ups: 30 Reps for Time

E2MOM for 12 mins: Snatch

1 Snatch, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row

Complete as many rounds as possible in 12 mins of:
6 Squat Snatches (115/75)
12 Toes-to-bars
18/14 Row Calories

BTWB

Checkout: V-ups: 30 Reps for Time

For time:
30 V-ups

BTWB

Photo by @snoridgecrossfit

2023 CF Games Age Group Quarterfinals are in the books! Finished 385th in my age group worldwide (Masters 45-49) with some fun and not so fun workouts this year.  Great to see our gym have both Individuals and Masters represented in the Quarterfinals.  Next year hoping to see a couple more qualify!

Looking forward to watching the Semifinals:

The 2023 NOBULL CrossFit Games Semifinals

Results

Team WOD: Thruster: 500 Reps for Time & Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows & Solo WOD: AMRAP 15 mins: Overhead Squats, Burpees and Sit-ups

Team WOD: Thruster: 500 Reps for Time

For time:
500 Thrusters (45/33)

April Fools!

BTWB

Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows

Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (95/65)
30 AbMat Sit-ups
Row, 250m/200m

BTWB

Solo WOD: AMRAP 15 mins: Overhead Squats, Burpees and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

April Fools! No thrusters although Katie, Pete, Rob and Josh decided to team up to do them after class!

Age Group Quarterfinals Tests Released

Results

Pt. 1: AMRAP 15 mins: Burpee Box Jumps, Ring Rows, and Run & Pt. 2: EMOM for 6 mins: Clean & Jerk

Pt. 1: AMRAP 15 mins: Burpee Box Jumps, Ring Rows, and Run

Complete as many rounds as possible in 15 mins of:
6 Burpee Box Jumps (24/20)
9 Ring Rows
Run 200m

BTWB

Pt. 2: EMOM for 6 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: FT: Row; 3x Partner Wall Balls, Partner Med Ball Sit-ups, Push-ups; and Row & Solo WOD: 6 RFT: Rows, Wall Balls, V-ups and Push-ups

Team WOD: FT: Row; 3x Partner Wall Balls, Partner Med Ball Sit-ups, Push-ups; and Row

For time:
Row 1000m
— then —
3 rounds of:
50 Partner Alternating Wall Balls (20/14)
40 Partner Med Ball Sit-ups (20/14)
30 Hand Release Push-ups
— then —
Row 1000m

BTWB

Solo WOD: 6 RFT: Rows, Wall Balls, V-ups and Push-ups

6 rounds for time of:
Row 200m
10 Wall Balls (20/14)
10 V-ups
10 Push-up (hand release)

BTWB

Photo by @snoridgecrossfit

Results

Weighted Chest-to-bar Pull-up 1-1-1-1-1 & Weighted Pull-up 1-1-1-1-1 & AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips

Weighted Chest-to-bar Pull-up 1-1-1-1-1

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.

BTWB

Weighted Pull-up 1-1-1-1-1

Weighted Pull-up 1-1-1-1-1

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

BTWB

AMRAP 14 mins: Single DB OH Walking Lunges, Alt DB Hang Clean & Jerks, Single DB OH Walking Lunges, and Ring Dips

Complete as many rounds as possible in 14 mins of:
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Alternating Dumbbell Hang Clean & Jerks (50/35)
8 Single Arm Dumbbell Overhead Walking Lunges (50/35)
10 Ring Dips

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT