Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run & Solo WOD: 3 RFT: Row, Wall Balls and Run

Team WOD: 3 RFT: Rows, Partner Alternating Wall Balls and Run

As a Team of 2 complete 3 rounds for time of:
Ro 1000m
60 Partner Alternating Wall Balls (20#/14#)
Run 800m
* Alternate work/rest on Row/Run. Split distance as a team however you determine (ex. each 500m/250m or 400m/200m). For WB alternate throws.

Solo WOD: 3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row 500m
21 Wall Balls (20#/14#)
Run 400m

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 2-2-2 & 3 RFT: Muscle Ups and Air Squats & Checkout: Plank 2x Max Hold

Bench Press 2-2-2

Bench Press 2-2-2

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

3 RFT: Muscle Ups and Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats
* Scale MU to 12 Ring Rows + 12 Ring Dips each round

Checkout: Plank 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

Photos by @robcwilson @snoridgecrossfit

Events:

Memorial Day Murph:  May 31

  • Multiple waves TBD
  • 1/2 Murph and Full Murph options
  • Official Memorial Day Murph site if you want to order a shirt/tank

2021 CrossFit PairUP ThrowDOWN: May 20 – May 24

  • Pairs will compete in a single workout
  • Workout will be released on Thursday, May 20, at 12 p.m. (noon) PT
  • Pairs will have until Monday, May 24, at 12 p.m. (noon) PT to complete the workout and submit their score
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

Results

Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch & Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees

Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch

As a Team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Burpees
10 Power Snatches (95#/65#)
* Alternate each movement with your partner

Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees

Complete as many rounds as possible in 12 mins of:
Run 100m
10 Power Snatches (95#/65#)
10 Burpees

Photo by @robcwilson @snoridgecrossfit

CrossFit Announces Semifinals Reseeding; Toomey Competing at MACC

Results

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP & Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP

50-40-30 reps, for time of:
Row Calorie
Thruster (75#/55#)
Toes-to-bar
Sumo Deadlift High-pull (75#/55#)
* Team of 2 split work and rest

Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

6 rounds for time of:
9 Thrusters (75#/55#)
9 Toes-to-bars
9 Row Calories

Photo by @robcwilson @snoridgecrossfit

Games Central 04.30: Semifinals and a Look at “Resurgence

Results

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches & Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

As a Team of 2 complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats (75#/55#)
12 Alternating Dumbbell Snatches (50#/35#)
* As a team of 2 alternate each movement (Partner 1 Row, Partner 2 OHS, Partner 1 DB Snatch). Choose load you can perform 10 UB OHS

Solo WOD: 6 RFT: Overhead Squats, Dumbbell Snatches and Row

6 rounds for time of:
9 Overhead Squats (75#/55#)
12 Alternating Dumbbell Snatches (50#/35#)
15 Row Calories

Photo by @robcwilson @snoridgcrossfit

Team Quarterfinals are wrapped up!

Team Quarterfinals: Six Key Takeaways

Results

Team WOD: Laura & Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155#/105#)

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members. ~ www.crossfit.com

Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155#/105#)

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: 4 RFT: Double Unders, Thrusters and Toes-to-bars & Solo WOD: FT: Thrusters, Toes-to-bars and Double Unders

Team WOD: 4 RFT: Double Unders, Thrusters and Toes-to-bars

As a team of 2 complete 4 rounds for time of:
80 Double Unders
40 Thrusters (65#/45#)
20 Toes-to-bars
* As a team of 2 split split work/rest

Solo WOD: FT: Thrusters, Toes-to-bars and Double Unders

For time:
10 Thrusters (95#/65#)
10 Toes-to-bars
50 Double Unders
10 Thrusters
10 Toes-to-bars
40 Double Unders
10 Thrusters
10 Toes-to-bars
30 Double Unders
10 Thrusters
10 Toes-to-bars
20 Double Unders
10 Thrusters
10 Toes-to-bars
10 Double Unders

Photo by @robcwilson @snoridgecrossfit

Team WOD Options are back for Saturday classes. There will be both a solo and a Team version on most (not all) Saturday’s. Each person on a team will still have their own individual spots and equipment.

Tia’s Open Win Adds Missing Piece to Her Legacy

Women’s Quarterfinal Test 1: Fantasy Matchup—Pearce, Wells, Toomey-Orr, and Holte

Results

Lifting: Deadlifts and Dumbbell Bent Over Rows & Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats & Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set

Opt. 1: FT: Deadlifts, Muscle-ups, and Air Squats

For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups

Opt.2: 5 RFT: Deadlifts, Air Squats and Pull-ups

5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups
* Choose Option 1 (Ring MU) or 2 (Pull-up)

Photo by @robcwilson @snoridgecrossfit

Choose your own adventure day!

Results

Results cont

Bench Press 2-2-2 & Run: Interval Ladder & FQ: Alternating Single Leg V-ups and Hollow Rocks

Bench Press 2-2-2

Bench Press 2-2-2

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

Run: Interval Ladder

Each for time:
Run 800m
Run 400m
Run 200m
Run 400m
Run 800m

Rest 2 mins between efforts.
* Allow for ~22 minutes for this portion. Note time at each rest interval. Record time for each round (do math) during rest or use a stop watch.

FQ: Alternating Single Leg V-ups and Hollow Rocks

For quality:
20 Alternating Single Leg V-ups
20 Hollow Rocks

Photo by @robcwilson @snoridgecrossfit

Proper Bench Technique

Toomey-Orr and Adler Win the 2021 NOBULL CrossFit Open

The Strict Chest-to-Bar Pull-Up

Results

Results cont

AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls & Hollow Rocks : 50 Reps for Time

AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls

Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Ring Dips
12 Sumo Deadlift High-pulls (95#/65#)

Hollow Rocks : 50 Reps for Time

For time:
50 Hollow Rocks

Photo by @robcwilson @snoridgecrossfit

CrossFit Games OGs Headline the Masters 35-39 and 40-44 Leaderboards

CrossFit Releases Quarterfinals Format and Important Deadlines

Results