Category: Daily WOD

FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate

FQ: Muscle Up, BMU, or Pull-up Skill Practice

For quality:
Muscle Up Skill Practice

BTWB

Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd

BTWB

FQ: Muscle Up, BMU, or Pull-up Skill Practice & Nate

FQ: Muscle Up, BMU, or Pull-up Skill Practice

For quality:
Muscle Up or Pull-up Skill Practice

BTWB

Nate

Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~www.crossfit.com

* Choose Nate or BMU AMRAP or scale to 2 strict Pull-ups per rd

BTWB

Option 2:

AMRAP 20 mins: Bar Muscle-ups, HSPU and KB Swings

Complete as many rounds as possible in 20 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swing (70#/53#)

BTWB

Photo by @robcwilson

Results

Results cont

Advanced RX: Snatch Balance 2-2-2-2-2 & Chipper: Rows, KB Swings, Burpees and Power Snatch

Advanced RX: Snatch Balance 2-2-2-2-2

Snatch Balance 2-2-2-2-2

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

BTWB

Chipper: Rows, KB Swings, Burpees and Power Snatch

For time:
30/25 Row Calories
25 Kettlebell Swings (70#/53#)
20 Burpees
15 Power Snatches (135#/95#)
20 Burpees
25 Kettlebell Swings
30/25 Row Calories

BTWB

Photo by @robcwilson

Results

Team WOD: 8 min to find 1RM Max Snatch & Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls

Team WOD: 8 min to find 1RM Max Snatch

Record your best Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 8 minutes. (Power or Squat)

BTWB

Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls

As a team of 2 complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Knees To Elbows
10 Snatches (155#/105#)
30 Knees To Elbows
50 Burpees
100 Alternating Wall Ball (Partner) (20#/14#)
* One works/one rests. Power or Squat for snatch.

BTWB

Photo by @robcwilson

March OnRamp starts this Tuesday 3/5. If you are interested or know someone ready have them reach out via the contact page on our website!

For the month of April we are bringing back the Open! We will program CF Games Open WOD’s from the past each Friday for 4 weeks.  On Friday during classes expect to take turns judging and working out and having some fun with Friday Night Lights.

Thorisdottir Declines Games Invitation, Sturt Accepts

Results

E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean & 3 RFT: Rows, Hang Power Cleans and Double Unders

E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean

1 Hang Power Clean + Hang Squat Clean, pick load

Every 2 mins for 14 mins.
* Every 2 Minutes. Use time to adjust load and rest. Use mats.

BTWB

3 RFT: Rows, Hang Power Cleans and Double Unders

3 rounds for time of:
Row 500m
12 Hang Power Cleans (155#/105#)
50 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

5 RFT: Run, Push-ups and AbMat Sit-ups & Post WOD: Mobility

5 RFT: Run, Push-ups and AbMat Sit-ups

5 rounds for time of:
Run 400m
30 Push-ups
30 AbMat Sit-ups
* Scale to Hand Release Push-ups. Performance standards for push-ups: Tight plank, Chest below elbows, thighs off ground, no snake or worm, heads stays neutral (not dipping to ground)

BTWB

Post WOD: Mobility

Mobility

This is not a timed workout.
* 10 minutes of mobility post WOD

BTWB

Photo by @robcwilson

$1 Million in Payouts Already Earned this Season

Results

Results cont

SNORIDGE CROSSFIT