Thruster 5RM
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
Category: Daily WOD
Clean Pull + Hang Power Clean 1-1-1-1 & FT: Row 1k/750m/500m/250m
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row 1k/750m/500m/250m
For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m
Photo by @snoridgecrossfit
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Clean Pull + Hang Power Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Snatch + Overhead Squat 1-1-1-1 & Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches
Squat Snatch + Overhead Squat 1-1-1-1
Squat Snatch + Overhead Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches
Every 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load
Photo by @snoridgecrossfit
Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals
Back Squat 8-6-4
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Murph Prep: Run and Cindy Intervals
4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1:30 between each round.
Photo by @snoridgecrossfit
The Kipping Pull-up
This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com
Deadlift 6-6-6 & AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees
Complete as many rounds as possible in 15 mins of:
Dumbbell Farmer Carry (50/35) 100m
30 AbMat Sit-ups
15 Deadlifts (185/135)
10 Burpees
Photo by @snoridgecrossfit
Deadlift 6-6-6
Deadlift 6-6-6
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls & Solo WOD: AMRAP 16 mins w/ Buy-in: Row; Shuttle Runs, Push-ups, Wall Balls and KB Swings
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)
Solo WOD: AMRAP 16 mins w/ Buy-in: Row Cal; Shuttle Runs, Hand Release Push-ups, Wall Balls and KB Swings
In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups
In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls, 20/14 lbs
20 Hand Release Push-ups
Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls
In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 53/35 lbs
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs