Bench Press 3-3-3-3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Back Squat 1-1-1-1 & FT: Rope Climbs, Runs, and Back Squats
Back Squat 1-1-1-1
Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rope Climbs, Runs, and Back Squats
For time:
2 Rope Climbs (15 ft)
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs
Run 400m
15 Back Squats
4 Rope Climbs
Run 400m
9 Back Squats
* Scale RC to 2 Supine RC
Photo by @robcwilson @snoridgecrossfit
Austin, Madison, Denver in Contention to Host CrossFit Games in 2023
Back Squat 1-1-1-1
Back Squat 1-1-1-1
Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Hang Power Clean & Jerk 3-2-2-1-1-1 & 3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks
Hang Power Clean & Jerk 3-2-2-1-1-1
Hang Power Clean & Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks
3 rounds for time of:
30/25 Row Calories
25 Wall Balls (20#/14#)
20 Hang Power Clean & Jerks (95#/65#)
Photo by @robcwilson @snoridgecrossfit
CrossFit Brings More than 500 Affiliates Back in Last Eight Months
Hang Power Clean & Jerk 3-2-2-1-1-1
Hang Power Clean & Jerk 3-2-2-1-1-1
Hang Power Clean & Jerk 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs & Solo WOD: AMRAP 12 mins: Box Jumps, Overhead Squats, AbMat Sit-ups, and Run
Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs
As a team of 2 complete as many rounds as possible in 22 mins of:
10 Box Jumps (30″/24″)
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Partner Run 100m
* Alternate work/rest with your partner (one working at a time). Both partners run 100m together.
Solo WOD: AMRAP 12 mins: Box Jumps, Overhead Squats, AbMat Sit-ups, and Run
Complete as many rounds as possible in 12 mins of:
5 Box Jumps (30″/24″)
10 Overhead Squats (115#/75#)
15 AbMat Sit-ups
Run 100m
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs
Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs
Complete as many rounds as possible in 22 mins of:
10 Box Jumps, 30/24 in
20 Overhead Squats, 115/75 lbs
30 AbMat Sit-ups
Partner Run, 100 m
* As a team of 2. Alternate work/rest with your partner (one working at a time). Both partners run 100m together.
Alt EMOM 10 mins: Power Cleans and Bar Muscle-ups
Alt EMOM 10 mins: Power Cleans and Bar Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
2 Bar Muscle-ups
* Not touch and go. Scale BMU to 2 C2B Pull-ups or Supine Ring Row
Alt EMOM 10 mins: Power Cleans and Bar Muscle-ups & The Chief
Alt EMOM 10 mins: Power Cleans and Bar Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
2 Bar Muscle-ups
* Not touch and go. Scale BMU to 2 C2B Pull-ups or Supine Ring Row
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Bent Over Barbell Rows
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 4-4-4, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set