Front Squat 6-6-6 & 18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

Front Squat 6-6-6

Front Squat 6-6-6

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

18-15-12-9-6: Front Squats, Burpee Pull-ups, and Ring Dips

18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)

Photo by @robcwilson @snoridgecrossfit

All about the community! Sign up for the Open!

SRCF Athlete Count for the 2022 CrossFit Games Open: 5

The Friendship-Fitness Connection at CrossFit Cabarrus

Results

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks & Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
200m Med Ball Run (20#/14#)
25 Wall Balls (20#/14#)
25 Power Cleans (115#/75#)
25 Push Jerks (115#/75#)
200m Med Ball Run
25 Push Jerks
25 Power Cleans
25 Wall Balls
200m Med Ball Run

Photo by @robcwilson @snoridgecrossfit

Lifting: Deadlifts and Bent Over Rows & AMReps 15 mins (1,2,3,…): Deadlifts and Runs

Lifting: Deadlifts and Bent Over Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR

AMReps 15 mins (1,2,3,…): Deadlifts and Runs

As many reps as possible in 15 mins of:
1 Deadlift (275#/185#)
Run 50m
2 Deadlifts
Run 100m
3 Deadlifts
Run 150m

Continuing adding reps/distance in this scheme each round until time expires.

Photo by @robcwilson @snoridgecrossfit

Push Press: 3RM & AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Push Press: 3RM

Record your best Push Press 3 rep max lift.

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

AMRAP 12 mins: Push Press, Lateral Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Push Press (95#/65#)
8 Lateral Burpee (Over Barbell)
25 Double Unders

Photo by @robcwilson @snoridgecrossfit

Massive news on the Games front:

Thorisdottir Assembles Super Team in Iceland

Results

Weighted Strict Pull-up 5-5-5-5 & AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

Weighted Strict Pull-up 5-5-5-5

Weighted Strict Pull-up 5-5-5-5

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

AMRAP 16 mins w/ Buy-in: Rows, Muscle-ups, Handstand Push-ups, and KB Swings

In 16 mins do:
Row 1500m
then in the remaining time, AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Photo by @robcwilson @snoridgecrossfit

Emma McQuaid, Patrick Vellner Win: Four Takeaways from the Final Day of Wodapalooza

Results

EMOM for 8 mins: Hang Power Snatches and Overhead Squats & 10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats

EMOM for 8 mins: Hang Power Snatches and Overhead Squats

Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load

10-9-8-7-6-5-4-3-2-1: Power Snatches and OH Squats

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Overhead Squat (95#/65#)

Photo by @robcwilson @snoridgecrossfit

Tia-Clair Toomey’s Australian Bobsled Team Qualifies for 2022 Beijing Winter Olympics

Results

Back Squat: 1RM & 4 RFT: DB Push Jerks, Sit-ups and MB Cleans

Back Squat: 1RM

Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

4 RFT: DB Push Jerks, Sit-ups and MB Cleans

4 rounds for time of:
20 Dumbbell Push Jerks, pick load
25 AbMat Sit-ups
20 Medicine Ball Cleans (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: Partner deadlifts, Row and Ball Slams & Solo WOD: 5 RFT: Deadlifts, Ball Slams, and Run Intervals

Team WOD: Partner deadlifts, Row and Ball Slams

Complete as many rounds as possible in 20 mins of:
10 Partner deadlifts, pick load
20 Row Calories
30 Ball Slams (30#/20#)

Solo WOD: 5 RFT: Deadlifts, Ball Slams, and Run Intervals

5 rounds for time of:
10 Deadlifts (225#/155#)
15 Ball Slams (30#/20#)
Run 200m
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

Results

Push Press: 5RM & 4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees

Push Press: 5RM

Record your best Push Press 5 rep max lift.

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

4 RFT: Run Push Press, Sumo DL High-pulls, and Lateral Burpees

4 rounds for time of:
Run 200m
15 Push Press (75#/55#)
10 Sumo Deadlift High-pulls (75#/55#)
5 Lateral Burpee Over Bars
Rest 1 min

Photo by @robcwilson @snoridgecrossfit

Results