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Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups50-40-30-20-10 reps, for time of:
Double Under
Air Squat
AbMat Sit-up
Photo by @robcwilson @snoridgecrossfit
10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups10 rounds for time of:
3 Clean & Jerks (115#/75#)
5 Lateral Burpee Over Bars
7 Pull-ups
As a Team of 2 complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115#/75#)
12 Pull-ups
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand HoldsEvery 2 mins for 10 mins do:
5 Bent Over Barbell Rows, pick load
Free Standing Handstand Hold, 20 secs
* Scale FS HS Hold to Wall or box pike hold. Accumulate 20 total sec after completing 5 BB Bent Over Rows.
Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Georgia5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.
Photo by @robcwilson @snoridgecrossfit
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
E2MOM for 20 mins: Rows and ThrustersEvery 2 mins for 20 mins do:
Row 150m/125m
7 Thrusters (75#/55#)
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 3-3-3Shoulder Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups
Photo by @robcwilson @snoridgecrossfit
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. Use as a warm-up not a true 5RM.
Sham7 rounds for time of:
11 Deadlifts (1x bodyweight)
Run 100m
Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
The CrossFit Game’s Return To Live TV, Bring In Additional 380,000 Viewers
Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
5 Burpees
Team AMRAP: Double Unders, Box Jumps, Kettlebell Swings, BurpeesAs many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)
10 Burpees
Post total rounds.
* Team of 2 alternate work/rest with your partner
Photo by @robcwilson @snoridgecrossfit
Really cool video from the CEO of CrossFit:
E2MOM for 16 mins: Power Snatches and Overhead SquatsEvery 2 mins for 16 mins do:
1 Power Snatch
2 Overhead Squats
4 rounds for time of:
Row 300m
15 Overhead Squats (75#/55#)
Rest 1 min
Photo by @robcwilson @snoridgecrossfit
Dumbbell Floor Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
* NOTE: Ensure you bring your elbows to ground at 45 angle, also feet flat on floor and lats retracted or “on”
Complete as many rounds as possible in 20 mins of:
Run 200m
20 Push-ups
20 Sumo Deadlift High-pulls (75#/55#)
Photo by @robcwilson @snoridgecrossfit