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)
Category: Daily WOD
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.
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
Photo by @robcwilson
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)
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.
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.
E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean
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.
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.
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
Photo by @robcwilson
5 RFT: Run, Push-ups and AbMat Sit-ups
5 RFT: Run, Push-ups and AbMat Sit-ups
5 rounds for time of:
Run, 400 m
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)
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)
Post WOD: Mobility
Mobility
This is not a timed workout.
* 10 minutes of mobility post WOD
Photo by @robcwilson
Deadlift 3RM & CrossFit Games Open 13.2
Deadlift 3RM
Record your best Deadlift 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24″/20″)
For the shoulder-to-overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Weighted Pull-up 1-1-1-1-1 & FT: Thrusters, Run and Rope Climbs
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Thrusters, Run and Rope Climbs
For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC
Photo by @robcwilson
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Weighted Pull-up 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.