Weighted Strict Pull-up 3-3-3-3-3
Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Bench Press 5-5-ME & FT: Row 3000m
Bench Press 5-5-ME
Bench Press 5-5-ME
Bench Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
Front Squat 2-2-2 & Death By: DB Thrusters
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By: DB Thrusters
Death By Dumbbell Thruster
With a continuously running clock perform:
1 Dumbbell Thruster (50#/35#) in the first 1 min
2 Dumbbell Thrusters in the second 1 min
3 Dumbbell Thrusters in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
2022 Last-Chance Qualifier Workouts Released
The Last-Chance Qualifier gives athletes who narrowly missed a spot at the Semifinals one more chance to make it to this year’s CrossFit Games in Madison. Athletes will have from Wednesday through Friday to complete the four workouts. At the close of competition, the top two men and top two women will receive a ticket to the Games.
The LCQ workouts are designed to separate the very, very good from the best, but don’t be surprised to see renditions of them as Workouts of the Day this week.
Front Squat 2-2-2
Front Squat 2-2-2
Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 7-7-7 & FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Sumo Deadlift High-pulls, Push Press and Row Cal
5 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
4th of July Schedule (Monday 7/4):
- 5:30am class
- 9:30am class
- 10:30am class
- All other class times cancelled that day (rest of week are normal hours)
- Team and Solo WOD options for all classes
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Shoulder Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run, 400 m
60 Back Squats, 115/75 lbs
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats, 135/95 lbs
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats, 155/105 lbs
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run, 400 m
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups & Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups
For time:
Run 400m
30 Back Squats (115#/75#)
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats (155#/105#)
10 Lateral Burpee Over Barbells
10 Pull-ups
Run 400m
Photo by @snoridgecrossfit
Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups
Squat Clean Thruster 1-1-1-1-1
Squat Clean Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Buy-In; Ball Slams and AbMat Sit-ups
For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups
Photo by @snoridgecrossfit