WOD 2024.04.17

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run, 400 m
50 Push Press, 75/55 lbs
40 AbMat Sit-ups
30 Box Jumps, 24/20 in
20 Db Snatch Alternating Arms, 50/35 lbs
10 Burpees

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

WOD 2024.04.16

Back Squat 3RM

Log your best Back Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

FT: Row Cal and Wall Balls

For time:
10 Row Calories
40 Wall Balls, 20/14 lbs
20 Row Calories
30 Wall Balls, 20/14 lbs
30 Row Calories
20 Wall Balls, 20/14 lbs
40 Row Calories
10 Wall Balls, 20/14 lbs

WOD 2024.04.15

AMRAP 15 mins: Power Cleans, Strict Pull-ups, HRPU and Air Squats

Complete as many rounds as possible in 15 mins of:
1 Power Clean, pick load
3 Strict Pull-ups
6 Hand Release Push-ups
9 Air Squats

Skill: Weighted Ring Dips and Weighted Pull-ups

Weighted Ring Dip 3-3-3-3, using heaviest weight per set
Weighted Pull-up 3-3-3-3, using heaviest weight per set

WOD 2024.04.13

Team WOD: Rows, Deadlifts, Burpees, Lateral Burpees, Burpees Over Rower

As a Team of 2 Complete For Time:
1200m Row
48 Deadlifts (225#/155#)
48 Burpees
42 Deadlifts
42 Lateral Burpee (Over Barbell)
36 Deadlifts
36 Burpee Over Rowers
1200m Row

* Alternate work with your partner, split reps and distance as a team

Post total time.

Team WOD Option 2: New Dad WOD

For time:
Run (medicine ball) 20/14 lbs, 1000m
48 Deadlifts, 225/155 lbs
48 Med Ball Box Step-ups, 20/14 lbs, 24/20 in
42 Deadlifts
42 Med Ball Box Step-ups
36 Deadlifts
36 Med Ball Box Step-ups
Run (medicine ball) 1000m

Solo WOD: Chipper: Rows, Deadlifts, and Burpees

For time:
Row, 500m
24 Deadlifts, 225/155 lbs
24 Burpees
21 Deadlifts
21 Lateral Burpee Over Bars
18 Deadlifts
18 Burpee Over Rowers
Row, 500m

Photo by @snoridgecrossfit


Results cont

Results Solo

WOD 2024.04.11

Bench Press 7RM

Find your Bench Press 7 Rep Max.


AMRAP 10 mins: Ring Dips, Sumo DL High-pulls, and Double Unders

Complete as many rounds as possible in 10 mins of:
8 Ring Dips
8 Sumo Deadlift High-pulls, 95/65 lbs
16 Double Unders


Quarterfinals Athletes: Alt EMOM 8 mins: Strict HSPU and Single Under Crossovers

Every 1 min for 8 mins, alternating between:
Strict Handstand Push Ups (Unbroken)
30 Single Under Crossovers


Photo by @snoridgecrossfit


WOD 2024.04.10

Alt EMOM 12 mins: Squat Snatches and Clean & Jerks

Every 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load


Pt. 1: 5 RFT: Squat Snatches and Run

5 rounds for time of:
3 Squat Snatches, pick load
Run 100m


Pt. 2: 5 RFT: Clean & Jerks and Run

5 rounds for time of:
3 Clean & Jerks, pick load
Run 100m


Photo by @snoridgecrossfit

Your Complete Guide to Mastering the Snatch


WOD 2024.04.09

Back Squat : 5 Rep Max

Log your best Back Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.


40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs


Quarterfinals Athletes: FT: Muscle-ups, GHD Sit-ups, and Assault Bike Cal

For time:
5 Muscle-ups
10 GHD Sit-ups
10 Assault Bike Calories
4 Muscle-ups
8 GHD Sit-ups
8 Assault Bike Calories
3 Muscle-ups
6 GHD Sit-ups
6 Assault Bike Calories
2 Muscle-ups
4 GHD Sit-ups
4 Assault Bike Calories
1 Muscle-up
2 GHD Sit-ups
2 Assault Bike Calories


Photo by @snoridgecrossfit

A Quick Pivot: Hannah Black Talks Late Adjustment to “CrossFit Invictus Unconquerable” Roster


WOD 2024.04.08

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

4 RF-ME / 1 min Stations: Row Cal, Push Press, and Burpee Pull-ups

4 rounds, 1 min per station, for max reps of:
Row Calorie
Push Press, 95/65 lbs
Burpee Pull-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.


Photo by @snoridgecrossfit