Category: Daily WOD
EMOM for 8 mins: Hang Power Snatch & Alt EMOM 15 mins: Power Snatches, Wall Balls and Row Cal
Alt EMOM 15 mins: Power Snatches, Wall Balls and Row Cal
Every 1 min for 15 mins, alternating between:
10 Power Snatches, pick load
10 Wall Balls, pick load
12/10 Row Calories
Photo by @snoridgecrossfit
Shoulder Press 4-4-4 & AMRAP 15 mins: Push Press, Sit-ups and Run
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Push Press, Sit-ups and Run
Complete as many rounds as possible in 15 mins of:
5 Push Press (115/85)
15 AbMat Sit-ups
Run 200m
Photo by @snoridgecrossfit
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat : 8 Rep Max & 5 RFT: Deadlifts, Squat Cleans and Thrusters
Back Squat : 8 Rep Max
Back Squat : 8 Rep Max
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
Bench Press 6-6-6-6 & Bent Over Barbell Row 12-12-12 & 5 RFT: Sumo DL High-pulls, Push-ups and Box Jumps
Bench Press 6-6-6-6
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alternate sets with Bent Over Row
5 RFT: Sumo DL High-pulls, Push-ups and Box Jumps
5 rounds for time of:
15 Sumo Deadlift High-pulls (95#/65#)
15 Hand Release Push-ups
15 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
How to watch the live announcements of the 2023 NOBULL CrossFit Games Open
The Open begins this Friday! Get signed up!
Bench Press 6-6-6-6 & Bent Over Barbell Row 12-12-12
New York Minute & Solo WOD: New York Minute
New York Minute
Teams of 2 – or time:
150 Wall Balls (20#/14#)
30 Muscle-ups
30 Clean & Jerks (155#/105#)
Solo WOD: New York Minute
For time:
75 Wall Balls (20#/14#)
15 Muscle-ups
15 Clean & Jerks (155#/105#)
Photo by @snoridgecrossfit
Team SRCF Athlete Count for the 2023 CrossFit Games Open: 21
Logistics:
- Starts Feb. 16th through Mar. 6th
- Cost $20 when you register
- We will program the 2023 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open!
- Athletes will take turns working out and judging each other for all Friday Classes
- Friday All AM Classes
- Friday PM class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thrusday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.
I’m registered, what next?
- Sign up for a class time in MindBody
- Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments/beverage options available
New York Minute
New York Minute
Teams of 2 – for time:
150 Wall Balls, 20/14 lbs
30 Muscle-ups
30 Clean & Jerks, 155/105 lbs