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Weighted Strict Pull-up 4-4-4-4-4Weighted Strict Pull-up 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to BW, band, negatives or supine ring row
Complete as many rounds as possible in 15 mins of:
Run 200m
15 Pull-ups
Run 200m
15 Sit-ups
Photo by @robcwilson @snoridgecrossfit
Overhead Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 8-8-6-6Overhead Squat 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Hang Power Snatches (115#/75#)
50 Air Squats
Photo by @robcwilson @snoridgecrossfit
Rogue taking the lead to change the competitive landscape for professional CrossFit athletes:
Rogue Increases Travel Stipend to Support Athletes’ Travel to Invitational
For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m
* Run as a team together. Share bar and change load as you go. Alternate work / rest on power cleans with your partner.
For time:
40 Power Cleans (135#/95#)
Partner Run 600m
30 Power Cleans (155#/105#)
Partner Run 400m
20 Power Cleans (185#/125#)
Partner Run 200m
* Run as a team together. Share bar and change load as you go. Alternate work / rest on power cleans with your partner.
Solo WOD: FT: Power Clean Ladder and RunsFor time:
20 Power Cleans (135#/95#)
Run 600m
15 Power Cleans (155#/105#)
Run 400m
10 Power Cleans (185#/125#)
Run 200m
* Change load as you go
Photo by @robcwilson @snoridgecrossfit
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks and ThrustersFor time:
5 Wall Walks
15 Thrusters (95#/65#)
4 Wall Walks
12 Thrusters
3 Wall Walks
9 Thrusters
2 Wall Walks
6 Thrusters
1 Wall Walk
3 Thrusters
Wall Walk/Climb: Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Wall Climb Scale:
* Mark the start/finish line with small piece of tape on floor (mark at shoulder lying face down; NO Chalk)
* Start with both hands IN FRONT of tape line
* Walk climb until both hands are on opposite side of line
* Return hands to other side of line to complete rep
Photo by @robcwilson @snoridgecrossfit
Tough combo that will liekly resurface in the Open next year.
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
AMRAP 16 mins: Toes-to-bars, Deadlifts and Double UndersComplete as many rounds as possible in 16 mins of:
10 Toes-to-bars
20 Deadlifts (165#/115#)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit