Category: Checkout

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press & Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press

Complete as many rounds as possible in 10 mins of:
1 Deadlift (115#/75#)
1 Hang Power Clean (115#/75#)
1 Front Squat (115#/75#)
1 Push Press (115#/75#)

* Any time the weight settles on the ground perform 5 Burpees.

BTWB

Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.

Post total rounds.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Opt.1: Nate & Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Opt.1: Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com

* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2

BTWB

Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.

BTWB

Photo by @robcwilson @snoridgecrossfit

Muscle-up Considerations

Results 

Results cont

Shoulder Press 5-5-5 & 3 RFT: Rows, Push Press and Lateral Burpees

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

3 RFT: Rows, Push Press and Lateral Burpees

3 rounds for time of:
Row 500m
21 Push Press (75#/55#)
12 Lateral Burpee Over Bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Schedule of Events and How to Watch the 2020 CrossFit Games

Results

Results cont

FT: Clean & Jerks and Row & Team WOD Pt. 1: FT: Tag Team Grace & Team WOD Pt. 2: 5 mins: Row Max Calories

FT: Clean & Jerks and Row

For time:
15 Clean & Jerks (135#/95#)
30 Row Calories
12 Clean & Jerks
24 Row Calories
9 Clean & Jerks
18 Row Calories

BTWB

Team WOD Pt. 1: FT: Tag Team Grace

In teams of 2, complete for time:
90 Clean & Jerks (135#/95#)

* One partner works at a time
* Use mats. Scale to load that you can do 2-5 UB TNG reps alternating with your partner. Immediately after completion you have 5 min to get max row calories as a team of 2 alternating rowing.

BTWB

Team WOD Pt. 2: 5 mins: Row Max Calories

As many reps as possible in 5 mins of:
Row Calorie
* Immediately after Tag Team Grace, you have 5 min. as a team to row max cal. Alternate one row, one rest.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 10 mins: Deadlift & Diane & Checkout: 100 AbMat Sit-ups

E2MOM for 10 mins: Deadlift

5 Deadlifts, pick load

Every 2 mins for 10 mins.

BTWB

Diane

21-15-9 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
* Scale HSPU to strict DB press or Box Pike

BTWB

Checkout: 100 AbMat Sit-ups

For time:
100 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit (old pic not recent of Bob!)

Starting next week we are going to add a 10:30am class on Tue/Thurs until we hit Phase 3! Sign ups will be same for that class as all other times.

Results

Results cont

AMRAP 18 mins: Run, Power Cleans and Rows & Team WOD: AMRAP 22 mins: Runs, Power Cleans and Rows

AMRAP 18 mins: Run, Power Cleans and Rows

Complete as many rounds as possible in 18 mins of:
Run 400m
10 Power Cleans (165#/115#)
Row 500m

BTWB

Team WOD: AMRAP 22 mins: Runs, Power Cleans and Rows

As a team of 2 complete as many rounds as possible in 22 mins of:
Run 200m
10 Power Cleans (135#/95#)
Row 250m/225m
* Alternate each movement with your partner.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

5 RFT: Wall Balls, Box Jumps and Pull-ups & Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups

5 RFT: Wall Balls, Box Jumps and Pull-ups

5 rounds for time of:
21 Wall Balls (20#/14#)
15 Box Jumps (24″/20″)
9 Pull-ups

BTWB

Team WOD: 5 RFT: Wall Balls, Box Jumps and Pull-ups

5 rounds for time of:
40 Wall Balls (20#/14#)
30 Box Jumps (24″/20″)
20 Pull-ups
* As a team of 2 alternate work/rest with your partner. Use your own Wall Ball and Box.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

FT: Double Unders, AbMat Sit-ups and Cleans & Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans

FT: Double Unders, AbMat Sit-ups and Cleans

For time:
50 Double Unders
50 AbMat Sit-ups
5 Cleans (185#/135#)
40 Double Unders
40 AbMat Sit-ups
4 Cleans
30 Double Unders
30 AbMat Sit-ups
3 Cleans
20 Double Unders
20 AbMat Sit-ups
2 Cleans
10 Double Unders
10 AbMat Sit-ups
1 Clean
* Scaled version of 2020 CF Games Event 7 “Awful Annie”. Choose squat or power clean.

BTWB

Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans

As a team of 2 for time:
100 Double Unders
100 AbMat Sit-ups
10 Cleans (185#/135#)
80 Double Unders
80 AbMat Sit-ups
8 Cleans
60 Double Unders
60 AbMat Sit-ups
6 Cleans
40 Double Unders
40 AbMat Sit-ups
4 Cleans
20 Double Unders
20 AbMat Sit-ups
2 Cleans
* Team of 2 Scaled version of 2020 CF Games Event 7 “Awful Annie”. Choose squat or power clean.
** Alternate work/rest with your partner. Split reps as needed.

BTWB

Photo by @robcwilson @snoridgecrossfit

Stage 1 of the 2020 CF Games went down this weekend with an online portion of the Top 30 men and women and the programming was simple, challenging and pure CrossFit.  On top of that the lack of posting scores or times until after the deadline of each phase meant athletes had to sell out, and not “game” it. We will program a couple more of the Stage 1 workouts in a scaled or traditional format over the next couple of weeks, beginning with this version of “Awful Annie” above.

2020 CrossFit Games Stage One Payouts

Who Is Headed to Aromas?

Results

AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run & Team WOD: 12th Man

AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and Run

Complete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m

*Sub 150m Row for run if desired

BTWB

Team WOD: 12th Man

In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)

– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)

– Use separate workout space and equipment for each partner

BTWB

Photo by @robcwilson @snoridgecrossfit

2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?

Results

Opt. 1: 5 RFT: Deadlifts and Wall Balls & Opt. 2: 21-15-9: Deadlifts and Thrusters

Opt. 1: 5 RFT: Deadlifts and Wall Balls

5 rounds for time of:
10 Deadlifts (225#/155#)
20 Wall Balls (20#/14#)
* Choose Option 1 or 2

BTWB

Opt. 2: 21-15-9: Deadlifts and Thrusters

21-15-9 reps, for time of:
Deadlift (225#/155#)
Thruster (95#/65#)
* Choose Option 1 or 2

BTWB

Photo by @robcwilson @snoridgecrossfit

Choice of two workouts today! Most chose Option 1 but either one is a a spicy workout.

Saturday classes will start to occasionally have either a “pick your poison” option or a “Team WOD” variant in which two people can team up but will have their own equipment and workout space, but will alternate work/rest like a normal team workout.

Also we will have two classes on Saturday (9:30am and 10:30am) starting next week and will continue if attendance justifies it.

A local dark horse for the men’s field at the upcoming Games that starts on 9/18:

2020 CrossFit Games Preview: Men’s Dark Horse — Sam Kwant

2020 CrossFit Games Announces New Online + In-Person Format

Women’s World Record Fran Time:

Marisa Flowers posts the fastest Fran time ever seen from a female athlete (1:53)

Results