Category: Main Workout

New York Minute & Solo WOD: New York Minute

New York Minute

Teams of 2 – or time:
150 Wall Balls (20#/14#)
30 Muscle-ups
30 Clean & Jerks (155#/105#)

BTWB

Solo WOD: New York Minute

For time:
75 Wall Balls (20#/14#)
15 Muscle-ups
15 Clean & Jerks (155#/105#)

BTWB
Photo by @snoridgecrossfit

2023 CrossFit Games Open

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 21

Logistics:

  • Starts Feb. 16th through Mar. 6th
  • Cost $20 when you register
  • We will program the 2023 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open!
  • Athletes will take turns working out and judging each other for all Friday Classes
  • Friday All AM Classes
  • Friday PM class times will be 4pm and 5pm ONLY
    • No Friday 6pm Class for duration of Open
    • Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thrusday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.

I’m registered, what next?

  • Sign up for a class time in MindBody
  • Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments/beverage options available

Results

EMOM for 8 mins: Squat Snatch & AMRAP 18 mins: Row, Push-ups, and Alternating DB Squat Snatches

EMOM for 8 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

AMRAP 18 mins: Row, Push-ups, and Alternating DB Squat Snatches

Complete as many rounds as possible in 18 mins of:
18 Row Calories
12 Push-ups
6 Alternating Dumbbell Squat Snatches (60#/40#)

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Muscle-ups and Handstand Walks & 5 RFT: Run, KB Swings and Ring Dips

Alt EMOM 10 mins: Muscle-ups and Handstand Walks

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
Handstand Walk (30 secs)

BTWB

5 RFT: Run, KB Swings and Ring Dips

5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips

BTWB

Photo by @snoridgecrossfit

Results

Thruster 3-3-3-3 & Hope

Thruster 3-3-3-3

Thruster 3-3-3-3

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

BTWB

Hope

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch (75#/55#)
Box Jump (24″/20″)
Thruster (75#/55#)
Chest-to-bar Pull-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Shoulder Press 6-6-6 & FT: Wall Walks and Air Squats

Shoulder Press 6-6-6

Shoulder Press 6-6-6

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

BTWB

FT: Wall Walks and Air Squats

For time:
5 Wall Walks
50 Air Squats
4 Wall Walks
40 Air Squats
3 Wall Walks
30 Air Squats
2 Wall Walks
20 Air Squats
1 Wall Walk
10 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Back Squat 10RM & AMRAP 12 mins: Hang Power Cleans, Sit-ups, and Double Unders

Back Squat 10RM

Record your best Back Squat 10 rep max lift.

Only include the heaviest 10 rep, do not include sets prior to it.

BTWB

AMRAP 12 mins: Hang Power Cleans, Sit-ups, and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Hang Power Cleans (135#/95#)
10 AbMat Sit-ups
15 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings & Solo WOD: AMRAP 12 mins: Row Cal, Thrusters, and KB Swings

Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

BTWB

Solo WOD: AMRAP 12 mins: Row Cal, Thrusters, and KB Swings

Complete as many rounds as possible in 12 mins of:
10 Row Calories
8 Thrusters (45#/33#)
8 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

2023 CrossFit Games Open

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 20

Logistics:

  • Starts Feb. 16th through Mar. 6th
  • Cost $20 when you register
  • We will program the 2023 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open!
  • Athletes will take turns working out and judging each other for all Friday Classes
  • All AM Classes plus PM Friday class times will be 4pm and 5pm ONLY
    • No Friday 6pm Class for duration of Open
    • Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.

I’m registered, what next?

  • Sign up for a class time in MindBody
  • Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Results

Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row Cal, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

BTWB

Alt EMOM 10 mins: Double Unders and Handstand Hold Practices & AMRAP 14 mins: Alt DB Snatches, Toes-to-bars, and Row

Alt EMOM 10 mins: Double Unders and Handstand Hold Practices

Every 1 min for 10 mins, alternating between:
Double Under, 30 secs
Handstand Hold Practice, 30 secs

BTWB

AMRAP 14 mins: Alt DB Snatches, Toes-to-bars, and Row

Complete as many rounds as possible in 14 mins of:
12 Alternating Dumbbell Snatches (50#/35#)
6 Toes-to-bars
Row 250m/200m

BTWB

Photo by @snoridgecrossfit

WOD Demo: Handstand Walk

CrossFit Seminar Staff trainers Alex Gowers, Nuno Costa, and Todd Occhiuto complete today’s skill work.

Gowers offers some tips for success in today’s workout:

“As I walk, I’m trying to push my hand straight down into the ground. (I’m) trying to create as much force and stability to the shoulders … rather than reaching out in front.”

Results

Results cont

SNORIDGE CROSSFIT