Running Nate
Complete as many rounds as possible in 20 mins of:
Run 200m
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Photo by @snoridgecrossfit
Category: Main Workout
Alt EMOM 10 mins: Row Cal and Deadlifts & FT: Double Unders, Sit-ups and Deadlifts
Alt EMOM 10 mins: Row Cal and Deadlifts
Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load
FT: Double Unders, Sit-ups and Deadlifts
For time:
50 Double Unders
50 AbMat Sit-ups
15 Deadlifts (225/155)
40 Double Unders
40 AbMat Sit-ups
12 Deadlifts
30 Double Unders
30 AbMat Sit-ups
9 Deadlifts
20 Double Unders
20 AbMat Sit-ups
6 Deadlifts
10 Double Unders
10 AbMat Sit-ups
3 Deadlifts
Photo by @snoridgecrossfit
Front Squat 4-3-2-1 & AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees
Front Squat 4-3-2-1
Front Squat 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees
As many reps as possible in 14 mins of:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 Lateral Burpee Over Bar
2 Power Cleans
2 Front Squats
2 Lateral Burpees Over Bar
3 Power Cleans
3 Front Squats
3 Lateral Burpees Over Bar
…
Continue adding 1 rep each round to each movement until time expires.
Photo by @snoridgecrossfit
Team WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches & Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches
Team WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches
For time:
60 Double Unders
60 Deadlifts (225/155)
60 Handstand Push-ups
60/48 Row Calories
60 Pull-ups
60 Box Jumps (24″/20″)
60 Dumbbell Snatches (50/35)
60 Double Unders
Solo WOD: Chipper: Double Unders, Deadlifts, HSPU, Row, Pull-ups, Box Jumps, and DB Snatches
For time:
30 Double Unders
30 Deadlifts (225/155)
30 Handstand Push-ups
30/24 Row Calories
30 Pull-ups
30 Box Jumps (24″/20″)
30 Alternating Dumbbell Snatches (50/35)
30 Double Unders
Photo by @snoridgecrossfit
Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and Run & Pt. 2: EMOM for 5 mins: 1 Squat Clean + 1 Hang Squat Clean
Pt. 1: Alt EMOM 20 mins: Burpees, AbMat Sit-ups, Walking Lunges, and Run
Every 1 min for 20 mins, alternating between:
10 Burpees
20 AbMat Sit-ups
20 Walking Lunges
Run 100m
Pt. 2: EMOM for 5 mins: 1 Squat Clean + 1 Hang Squat Clean
1 1 Squat Clean + 1 Hang Squat Clean, pick load
Every 1 min for 5 mins.
Photo by @snoridgecrossfit
Front Squat 6-4-2 & CrossFit Games Open 15.5/AGOQ 23.4
Bench Press 3RM & AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring Dips
Bench Press 3RM
Log your best Bench Press 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring Dips
Complete as many rounds as possible in 16 mins of:
24 Double Unders
10 Deadlifts (155/105)
8 Hang Power Cleans (155/105)
6 Ring Dips
Photo by @snoridgecrossfit
E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row
E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row & Checkout: V-ups: 30 Reps for Time
AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row
Complete as many rounds as possible in 12 mins of:
6 Squat Snatches (115/75)
12 Toes-to-bars
18/14 Row Calories
Photo by @snoridgecrossfit
2023 CF Games Age Group Quarterfinals are in the books! Finished 385th in my age group worldwide (Masters 45-49) with some fun and not so fun workouts this year. Great to see our gym have both Individuals and Masters represented in the Quarterfinals. Next year hoping to see a couple more qualify!
Looking forward to watching the Semifinals:
Dumbbell Clean & Jerk 5-5-5-5-5 & 3 RFT: Wall Balls, Pull-ups and Clean & Jerks
Dumbbell Clean & Jerk 5-5-5-5-5
Dumbbell Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Wall Balls, Pull-ups and Clean & Jerks
3 rounds for time of:
21 Wall Balls (20/14)
15 Pull-ups
9 Clean & Jerks (115/75)
Photo by @snoridgecrossfit