Category: Daily WOD

Bench Press: 10RM & AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories

Bench Press: 10RM

Record your best Bench Press 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.
* Warm up sets should be in the 5+ rep range until your 10RM attempt

BTWB

AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks and Row Calories

Complete as many rounds as possible in 15 mins of:
40 Double Unders
20 Single Dumbbell Hang Clean & Jerks (50#/35#)
40 Double Unders
20/15 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

5 RFT: Run, Power Snatches, Run, and Box Jump Overs

5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

It wouldn’t be the Games without some sort of controversy:

CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement

Results

Results cont

Back Squat 1-1-1-1-1 & AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Back Squat 1-1-1-1-1

Back Squat 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Wall Balls (20#/14#)
Run 200m

BTWB
Photo by @robcwilson @snoridgecrossfit

FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

BTWB

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Results

Results cont

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

BTWB

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

BTWB
Photo by @robcwilson @snoridgecrossfit

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

FT: Rows, Deadlifts and Muscle-ups

For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

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