Category: Daily WOD

Lifting: Good Mornings and Ring Dips & Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Lifting: Good Mornings and Ring Dips

Good Morning 8-8-8-8, using heaviest weight per set
Ring Dip 8-8-8-8, using heaviest weight per set
* Alternate sets, scale dips to bodyweight or assisted dips

BTWB

Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Every 1 min for 18 mins, alternating between:
Row 150m/125m
15 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)

BTWB
Photo by @robcwilson
Froning to Compete as Legend and on Team at Rogue Invitational — Rich Froning is set to compete both on a Team and as a Legend at the Rogue Invitational May 18 – 19 in Columbus, OH.
CrossFit Horsepower Decides to Shut Their Doors
Results
Results cont

Clean & Jerk: 1-1-1-1-1 & 21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars

Clean & Jerk: 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

BTWB

21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars

21-15-9 reps, for time of:
Run 400m
Clean & Jerk (115#/75#)
Lateral Burpee Over Bar

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press: 3RM & AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Bench Press: 3RM

Record your best Bench Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Run 200m

BTWB

Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Advanced RX Class:

Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups

BTWB

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

As a Team of 2 complete 5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
30 Partner Alternating Wall Balls (20#/14#)
30 Up And Over Box Jumps (24″/20″)
* Run as a team w/med ball. Do not drop MB. One ball, one box. Alternate work.

BTWB

Strict Pull-ups: 3 x Max Rep & 3 RFT: Runs, Clean & Jerks and Toes-to-bars

Strict Pull-ups: 3 x Max Rep

Strict Pull-ups 3 x max rep

Rest as needed between sets.
* Scale to assisted strict PU (do not change band), or scale to supine ring rows (feet on box or elevated)

BTWB

3 RFT: Runs, Clean & Jerks and Toes-to-bars

3 rounds for time of:
Run 400m
10 Clean & Jerks (115#/75#)
20 Toes-to-bars

BTWB

Photo by @robcwilson
Congrats to Tom L. for his 2 year SnoRidge-aversary!
The Top 20 Men and Women in the 2019 Open
Results
Results cont

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows

Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set

BTWB

AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups

Complete as many rounds as possible in 7 mins of:
5 Sumo Deadlift High-pulls (115#/75#)
5 Strict Handstand Push-ups

BTWB

Photo by @robcwilson

“It was a clean sweep with 6 solid event wins turned in by the newly formed team CrossFit Mayhem Freedom” recap by Tommy Marquez

Day 3 Team Recap: CrossFit Mayhem Freedom earns their Invitation to the 2019 CrossFit Games
Age Group Online Qualifier for Teens and Masters qualifying to the Games begins today:
AGOQ Events
Results
Results cont

Squat Clean 1-1-1 & 4 RFT: Run and Air Squats

Squat Clean 1-1-1

Squat Clean 1-1-1

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

BTWB

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

Shoulder Press: 4-4-4 & AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees

Shoulder Press: 4-4-4

Shoulder Press 4-4-4

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

BTWB

AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees

Complete as many rounds as possible in 16 mins of:
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Burpees

BTWB

Photo by @robcwilson

Results 
Results cont

Back Squat: 2RM & 7 RFT: Wall Balls and Pull-ups

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups

BTWB
SNORIDGE CROSSFIT