Category: Main Workout

Push Press: 1-1-1-1-1 & 12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups

Push Press: 1-1-1-1-1

Push Press 1-1-1-1-1

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

BTWB

12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups

12-10-8-6-4-2 reps, for time of:
Box Jump (30″/24″)
Strict Pull-up
Handstand Push-up

BTWB

Photo by @robcwilson

Join us in the lobby this Thursday at 4:30 to see what’s in store for us with 20.3.  Expect Chest to Bar Pull-ups or handstand push-ups.  Will we see the return of a heavy deadlift and box jump?  Or is it wall balls this week?
How to Watch 20.3 + Expert Predictions
Results
Results cont

Back Squat: 3-3-3-3 & 10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats

Back Squat: 3-3-3-3

Back Squat 3-3-3-3

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

BTWB

10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats

10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats

BTWB

Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings

Advanced RX Class:

Strict Deficit Handstand Pushups: 6×2

Strict Deficit Handstand Pushups 6×2

Rest as needed between efforts.

BTWB

5 RFT: Rows, Ring Push-ups and Kettlebell Swings

5 rounds for time of:
Row 500m
20 Ring Push-ups
20 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson

Results

Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal

Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal

As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories

* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.

BTWB

Photo by @robcwilson

Sore calves anyone?
Results

CrossFit Games Open 20.2

CrossFit Games Open 20.2

Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (50#/35#)
6 Toes-to-bars
24 Double Unders

BTWB

CrossFit Games Open 20.2 – Scaled

Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (35#/20#)
6 Hanging Knee Raises
24 Single Unders

BTWB

Deadlift 2-2-2 & AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Deadlift 2-2-2

Deadlift 2-2-2

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

BTWB

AMRAP 12 mins: Deadlifts, Burpees and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)

BTWB

Photo by @robwilson

Results
Results cont

Front Squat: 3-3-3-3 & AMRAP 8 mins: Kettlebell Swings and Thrusters

Front Squat: 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

AMRAP 8 mins: Kettlebell Swings and Thrusters

Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.
* + 1 each movement (1/1, 2/2, 3/3, etc)

BTWB

Photo by @robcwilson

The first Open WOD is over. Sit there and think about how you did.

In all seriousness, high five to everyone who completed this! It was a typical cardio grind to kick off the open. Let’s hope that 20.2 is less brutal.
SRCF Registered Athletes: 38
Men’s Leaderboard
Women’s Leaderboard

9th Place Anna Fragkou and Six Others Fail Drug Tests

Results
Results cont

Advanced RX: Hang Squat Clean: 1-1-1 & Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups & Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

Advanced RX: Hang Squat Clean: 1-1-1

Hang Squat Clean 1-1-1

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

BTWB

Pt. 1: 6-5-4-3-2-1: Hang Squat Cleans and Muscle-ups

6-5-4-3-2-1 reps, for time of:
Hang Squat Clean, pick load
Muscle-up

BTWB

Pt. 2: AMRAP 6 mins: Run, Weighted Overhead Sit-ups and Double Unders

Complete as many rounds as possible in 6 mins of:
Run 100m
10 Weighted Overhead Sit-ups (25#/15#)
20 Double Unders

BTWB

Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Team Run 400m
50 Hang Power Cleans (115#/75#)
Team Run 400m
80 Box Jumps (24″/20″)
Team Run 400m
120 AbMat Sit-ups
Team Run 400m
160 Air Squats
* As a team of 2 run together, alternate work/rest on reps.

BTWB

Photo by @robcwilson

Results

SNORIDGE CROSSFIT