Community. Coaching. Caring. Since 2009.
Bench Press 1-1-1-1Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Has the CrossFit Open Entered a New Era?
Mayhem Libertad and Four Other Argentinian Teams Disqualified
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1Power Clean + Hang Power Clean + Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 rounds for time of:
9 Wall Balls (20#/14#)
1 Clean & Jerk, pick load
* Use mats
Photo by @robcwilson @snoridgecrossfit
As a team of 2 complete 2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups (25#/15#)
40 Handstand Push-ups
* As a team of 2 alternate work/rest
Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-upsComplete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
CrossFit Games Open 22.3For time:
21 Pull-ups
42 Double Unders
21 Thrusters (95#/65#)
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters (115#/75#)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135#/85#)
Time cap: 12 mins
– Athlete will start 8 ft. away from pull-up bar
– Athlete may have assistance adding and loading barbell for thrusters
– Tie break: Judge must record time at the end of both set 1 and set 2 of thrusters. Enter the time of the last set of thrusters.
For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters (65#/45#)
18 Pull-ups
36 Single Unders
18 Thrusters (85#/55#)
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters (105#/65#)
Time caps: 12 mins
– Scaled version: Jumping PU/Pull-ups/C2B Pull-ups | Single Unders | 65/45 85/55 105/65
– Teens 14-15 RX will do same gymnastics movements and DU and use 65/45 85/55 105/65
Photos by @robcwilson @snoridgecrossfit
Don’t forget to post your scores! Makeups must be done and submitted by Monday 4:59pm PST.
Friday Night Lights Potluck and Mobile Bar was a smashing success! Huge thanks to Short and Stout Mobile Bar (by Jules and Reid) and to everyone for bringing tons of food to share for making this such a great way to close out the Open. We will do this again!
Push Jerk 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks, Run, and Backward Run ChipperFor time:
5 Wall Walks
Run 400m
4 Wall Walks
Backward Run 200m
3 Wall Walks
Run 400m
2 Wall Walks
Backward Run 200m
1 Wall Walk
Photo by @robcwilson @snoridgecrossfit
Tempo Back Squat 2-2-2-2Tempo Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
As many reps as possible in 7 mins of:
Wall Balls (20#/14#) 2 mins
Burpees 30 secs
Wall Balls 1 min
Burpees 1 min
Wall Balls 30 secs
Burpees 2 mins
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
25-20-15-10: Row, Deadlifts, and Box Jump25-20-15-10 reps, for time of:
Row Calorie
Deadlift (155#/105#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Alt DB Hang Clean & Jerks, Push-ups, and Air SquatsComplete as many rounds as possible in 15 mins of:
Run 200m
10 Alternating Dumbbell Hang Clean & Jerks (50#/35#)
20 Push-ups
30 Air Squats
Photo by @robcwilson @snoridgecrossfit
Team WOD Pt. 1: 4x AMRAP 2 mins: Run and Max Rep Toes To BarsFor 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Toes To Bar
Rest 30 secs
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps T2B. One works while one rests on max reps. Rest one Minute before Part 2. Go at 0, 2:30, 5, 7:30 min.
For 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Thruster (75#/55#)
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps Thruster. One works while one rests on max reps. Go at 0, 2:30, 5, 7:30 min.
Complete as many rounds as possible in 15 mins of:
11 Thrusters (75#/55#)
9 Toes-to-bars
Run 200m
Photo by @robcwilson @snoridgecrossfit
CrossFit Announces “Levels”, Grading System Based on 2022 Open Performance
CrossFit Games Open 22.21-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Bar Facing Burpee
Time cap: 10 mins
* Athlete will have a straight line on the floor with the barbell on the center of that line. Line is for burpees.
* Workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell.
Athlete will step to the barbell and perform 1 deadlift, then 1 bar-facing burpee, 2 DL and 2 bar-facing burpees, 3 and 3, 4 and 4, 5 and 5, etc. until the round of 10 then back down in reverse order to 1.
* Bar Facing Burpee:
Athlete may jump or step back to reach the bottom
position.
Center of the athlete’s chest must be on the line,
and the feet and hands must be straddling the line.
The athlete’s head must stay behind the barbell.
Hands and feet must remain inside the width of the
plates.
Chest must touch the floor.
Stepping and/or jumping back to the starting position
are both permitted.
The athlete does NOT need to use a two-foot takeoff but both feet must be in the air over the barbell.
Touching the bar on the burpee jump is a no rep and entire rep must be redone.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (135#/95#)
Bar Facing Burpee*
Time cap: 10 mins
*Stepping over the bar is allowed.
Friday Night Lights!
Photos by @robcwilson @snoridgecrossfit