Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2 & Run: Interval Ladder & FQ: Alternating Single Leg V-ups and Hollow Rocks
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Run: Interval Ladder
Each for time:
Run 800m
Run 400m
Run 200m
Run 400m
Run 800m
Rest 2 mins between efforts.
* Allow for ~22 minutes for this portion. Note time at each rest interval. Record time for each round (do math) during rest or use a stop watch.
FQ: Alternating Single Leg V-ups and Hollow Rocks
For quality:
20 Alternating Single Leg V-ups
20 Hollow Rocks
Photo by @robcwilson @snoridgecrossfit
Toomey-Orr and Adler Win the 2021 NOBULL CrossFit Open
Bench Press 2-2-2
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Wittman
Wittman
7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls & Hollow Rocks : 50 Reps for Time
AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Ring Dips
12 Sumo Deadlift High-pulls (95#/65#)
Photo by @robcwilson @snoridgecrossfit
CrossFit Games OGs Headline the Masters 35-39 and 40-44 Leaderboards
CrossFit Releases Quarterfinals Format and Important Deadlines
AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls
AMRAP 20 mins: Bar Facing Burpees, Ring Dips and Sumo Deadlift High-pulls
Complete as many rounds as possible in 20 mins of:
7 Bar Facing Burpees
9 Ring Dips
12 Sumo Deadlift High-pulls, 95/65 lbs
Farmers Carry: 4 x 100m & 4 RFT: Rows and Wall Balls
2 RFQ: Rope Climb, Handstand Walk and MU Practice & FT: Power Clean & Jerks, Handstand Push-ups and Chest-to-bar Pull-ups
2 RFQ: Rope Climb, Handstand Walk and MU Practice
2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins
* Rotate through the different movements and practice progressions
RC = Foot Lock/Wrap
HS Walk = HS Holds/Wall Walk
MU = Ring Pull-up/Ring Dip/False Grip Hang/MU Progressions
FT: Power Clean & Jerks, Handstand Push-ups and Chest-to-bar Pull-ups
For time:
30 Power Clean & Jerks, 115/75 lbs
30 Handstand Push-ups
30 Chest-to-bar Pull-ups
* C&J should be a load you can do TNG sets of 3+ the entire time
Photo by @robcwilson @snoridgecrossfit
The 2021 Open is CLOSED! Huge fist bumps to everyone who participated and made these past three weeks a really fun Open. Looking back at all three weeks this year’s programming was challenging, comprehensive, and “fun”!
There are four athletes from our gym moving on to the next step! Congrats to Julianna and Reid for crushing the Open vs the worldwide field and advancing to the Quarterfinals (starts 4/8). In the Masters Men (45-49 Worldwide) both Bob B. and myself advance to the Masters Online Qualifier (starts 5/6). Excited to see what comes out of the hopper!
Next gym event is Memorial Day Murph!
CPT Chandler Smith, who currently sits in 58th in the 2021 Open, announced his Honorable discharge from the Army yesterday after more than five years of active duty. Smith graduated from West Point in 2015 and will now begin a full-time career as a professional CrossFit athlete. Congratulations and thank you for your service.
Bench Press 4-4-4 & 6 RFT: Toes-to-bars, Push-ups and Run
Bench Press 4-4-4
Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Toes-to-bars, Push-ups and Run
6 rounds for time of:
12 Toes-to-bars
15 Push-ups
Run 200m
21.3 Photos by @robcwilson @snoridgecrossfit