Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
Category: Daily WOD
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s & Opt. 1: 2022 CrossFit Games AGQ Workout 1 & Opt. 2: 3 RFT: Toes-to-bars and Alt Dumbbell Snatches
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
Opt. 1: 2022 CrossFit Games AGQ Workout 1
3 rounds for time of:
20 Toes-to-bars
20 Alternating Dumbbell Snatches (70/50)
Time cap: 10 mins
Opt. 2: 3 RFT: Toes-to-bars and Alt Dumbbell Snatches
3 rounds for time of:
20 Toes-to-bars
20 Alternating Dumbbell Snatches (Choose Load)
Photo by @snoridgecrossfit
Squat Clean 1-1-1-1 & 15-12-9-6-3: Squat Cleans, Shoulder-to-Overheads, and Run
Squat Clean 1-1-1-1
Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9-6-3: Squat Cleans, Shoulder-to-Overheads, and Run
15-12-9-6-3 reps, for time of:
Squat Clean (135/95)
Shoulder-to-Overhead (135/95)
Run 100m
Photo by @snoridgecrossfit
Schedule Change for Summer:
Remember that starting last week the Saturday class schedule will be only one WOD from 9am -10am for summer months
-
- 9-10am only Saturdays: 6/3 through 9/23
Team WOD: Team Filthy Fifty & Solo WOD: Dirty Thirty
Team WOD: Team Filthy Fifty
For time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees-to-elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Solo WOD: Dirty Thirty
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35/26)
30 Lunges
30 Knees-to-elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 Double Unders
Photo by @snoridgecrossfit
Bench Press 8-8-8-8 & Alt EMOM 18 mins: Row Cal, Double Unders, and Handstand Push-ups
Bench Press 8-8-8-8
Bench Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Row Cal, Double Unders, and Handstand Push-ups
Every 1 min for 18 mins, alternating between:
15/12 Row Calories
25 Double Unders
9 Handstand Push-ups
Photo by @snoridgecrossfit
Back Rack Alternating Reverse Lunge 8-8-8 & 5 RFT: Double DB Deadlifts and DB Goblet Squats
Back Rack Alternating Reverse Lunge 8-8-8
Back Rack Alternating Reverse Lunge 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Double DB Deadlifts and DB Goblet Squats
5 rounds for time of:
15 Double Dumbbell Deadlifts (50/35)
15 Dumbbell Goblet Squats (50/35)
Photo by @snoridgecrossfit
Power Snatch (Touch & Go) 3-3-3-3-3 & 10 RFT: Power Snatches, Lateral Burpees and Box Jumps
Power Snatch (Touch & Go) 3-3-3-3-3
Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Power Snatches, Lateral Burpees and Box Jumps
10 rounds for time of:
3 Power Snatches (135/95)
5 Lateral Burpee Over Barbells
7 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Schedule Change for Summer:
Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months
-
- 9-10am only Saturdays: 6/3 through 9/23
How to Watch: The 2023 Europe Semifinal and Schedule of Events
Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 8 mins: Hang Power Cleans, Push Jerks and AbMat Sit-ups
Hang Power Clean & Jerk 2-2-2-2-2
Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 8 mins: Hang Power Cleans, Push Jerks and AbMat Sit-ups
Complete as many rounds as possible in 8 mins of:
6 Hang Power Cleans (115/75)
3 Push Jerks (115/75)
20 AbMat Sit-ups
Photo by @snoridgecrossfit
Schedule Change for Summer:
Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months
-
- 9-10am only Saturdays: 6/3 through 9/23
Nerding Out on Semifinals: 15 Stats from the Final Day at North America West Semifinals
Memorial Day Murph & Half Murph & Team Murph
Memorial Day Murph
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Half Murph
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Team Murph
For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m
Work in teams of 2. Both partners run the 800m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m.
Photos by @snoridgecrossfit
We celebrated our 14th birthday as an affiliate this past month!
Memorial Day Murph & Half Murph
Memorial Day Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.