Category: Checkout

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings & Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

BTWB

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

24.1 Rx’d – CrossFit Games Open & 24.1 Scaled – CrossFit Games Open

24.1 Rx’d – CrossFit Games Open

For time:
21 Dumbbell Snatch (arm 1) (50/35)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes

BTWB

24.1 Scaled – CrossFit Games Open

For time:
21 Dumbbell Snatch (arm 1) (35/20)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2)
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes

BTWB
 

SRCF Athletes Signed up: 40

  • Runs each Friday 3/1, 3/8, 3/15
  • 3 Workouts over 3 weeks every Friday in all classes
  • Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

Make sure you enter your score to the CF Games site Monday by 5pm PST!

Workout Decription and Demo

Results

24.1 Registered Athletes Results

Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU & Solo WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

Post total time.

* In teams of 2, both partners run together then alternate and split up the work as needed.

BTWB

Solo WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

3 rounds for time of:
Run, 400 m
25 Kettlebell Swings (53#/35#)
20 AbMat Sit-ups
15 Medicine Ball Cleans (20#/14#)
10 Burpees
5 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

Register for the CF Games Open

SRCF Athletes Signed up: 30

  • Runs each Friday 3/1, 3/8, 3/15
  • 3 Workouts over 3 weeks every Friday in all classes
  • Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
  • $20 to register
  • Top 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

How to Watch the 2024 CrossFit Open

Results

Hang Power Clean + Power Clean 1-1-1-1 & Opt. 1: CF Games Open 11.5 & Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Hang Power Clean + Power Clean 1-1-1-1

Hang Power Clean + Power Clean 1-1-1-1

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

BTWB

Opt. 1: CF Games Open 11.5

Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145/100)
10 Toes-to-bars
15 Wall Balls (20/14)

BTWB

Opt. 2: AMRAP 20 mins: Power Cleans, Sit-ups, and Wall Balls

Complete as many rounds as possible in 20 mins of:
5 Power Cleans (145/100)
15 AbMat Sit-ups
15 Wall Balls (20/14)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats & Solo WOD: 2 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

Team WOD: 4 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

4 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups

BTWB

Solo WOD: 2 RFT: Push Press, Power Snatches, Box Jumps, Row and AbMats

2 rounds for time of:
15 Push Press (95/65)
20 Power Snatches (95/65)
25 Box Jumps (24″/20″)
30 Row Calories
35 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double Unders & Pt. 2: EMOM for 6 mins: 2 Deadlift + 1 Power Clean

Pt. 1: Alt EMOM 18 mins: Deadlifts, Sit-ups, and Double Unders

Every 1 min for 18 mins, alternating between:
10 Deadlifts (165/115)
15 AbMat Sit-ups
20 Double Unders

BTWB

Pt. 2: EMOM for 6 mins: 2 Deadlift + 1 Power Clean

1 2 Deadlift + 1 Power Clean, pick load

Every 1 min for 6 mins.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Squat Clean Thruster 2-2-2 & Opt. 1: Complex Fran & Opt. 2: Fran

Squat Clean Thruster 2-2-2

Squat Clean Thruster 2-2-2

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

BTWB

Opt. 1: Complex Fran

For time:
7 Bar Muscle-ups
7 Chest-to-bar Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 Chest-to-bar Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-bar Pull-ups
3 Pull-ups
9 Thrusters

2018 CrossFit Games 16-17 / 35-49 Division Workout

BTWB

Opt. 2: Fran

21-15-9 reps, for time of:
Thruster (95/65)
Pull-up

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2B & Solo WOD: AMRAP 15 mins: Run, Clean & Jerks, Box Jump Overs, and T2B

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2B

As a Team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115/75)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars

BTWB

Solo WOD: AMRAP 15 mins: Run, Clean & Jerks, Box Jump Overs, and T2B

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Power Clean & Jerks (115/75)
5 Box Jump Overs (24″/20″)
7 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks & Solo WOD: 21-15-9: Row Cal, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs and Clean and Jerks

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

42-30-18 reps, for time of:
Row (Cal)
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)

BTWB

Solo WOD: 21-15-9: Row Cal, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs and Clean and Jerks

21-15-9 reps, for time of:
Row Calorie
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips & Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

For time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45/25)
100 Power Cleans (115/75)
50 Ring Dips

BTWB

Solo WOD: Chipper: Double Unders, OH Walking Lunges, Power Cleans, and Ring Dips

For time:
100 Double Unders
75 Plate Overhead Walking Lunges (45/25)
50 Power Cleans (115/75)
25 Ring Dips

BTWB

Photo by @snoridgecrossfit

Haley Adams Confirms She is Returning for 2024 CrossFit Games Season

2024 CrossFit Open Registration is Live! (& you can get a t-shirt)

Results