Category: Main Workout

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & Incredible Hulk

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

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

BTWB

Incredible Hulk

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

BTWB

Photo by @snoridgecrossfit

Results

Snatch Balance 1-1-1-1-1 & AMRAP 8 mins: Squat Snatches and Double Unders

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

BTWB

AMRAP 8 mins: Squat Snatches and Double Unders

Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders

BTWB

Photo by @snoridgecrossfit

2023 CrossFit Games Open

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 17

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, then don’t ask to “make it up”.  No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. 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.
  • You will 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

Shoulder Press 8-8-8 & AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, and DB Squat Cleans

Shoulder Press 8-8-8

Shoulder Press 8-8-8

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

BTWB

AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups, and DB Squat Cleans

Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
6 Dumbbell Squat Cleans, pick load

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat & Solo WOD: 3 x AMRAP 3 mins: Thrusters and Box Jumps & Checkout: 100 AbMat Sit-ups FT

Team WOD: AMRAP Thrusters, Box Jumps, Rest and Repeat

AMRAP 1: Complete as many reps of Box Jumps as possible in 7 minutes of:
10 Thrusters (75#/55#)
Max Reps Box Jumps (24″/20″)

Rest 1 Minute

AMRAP 2: Complete as many reps of Box JumpThrusters as possible in 7 minutes of:
Max Reps Thrusters (75#/55#)
10 Box Jumps (24″/20″)

* First AMRAP: Partner A does 10 thrusters; Partner B does box jumps (Step down). When Partner A finishes 10 thrusters, switch. Score total box jumps completed.
** 1 Minute Rest
*** Second AMRAP: Partner A does max rep thrusters; Partner B does 10 box jumps (Step down). When Partner A finishes 10 box jumps, switch. Score total box thrusters completed.

BTWB

Solo WOD: 3 x AMRAP 3 mins: Thrusters and Box Jumps

For 3 cycles:
AMRAP in 3 mins of:
5 Thrusters (75#/55#)
5 Box Jumps (24″/20″)

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

BTWB

Checkout: 100 AbMat Sit-ups FT

For time:
100 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

The NOBULL CrossFit Games will remain in Madison, Wisconsin, in 2024.

The 2024 Games to Remain in Madison

Results

Bench Press 4-3-2-1 & 18-15-12-9-6: Row Cal, C2B Pull-ups, Hand Release Push-ups, and Sumo Deadlift High-pulls

Bench Press 4-3-2-1

Bench Press 4-3-2-1

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

BTWB

18-15-12-9-6: Row Cal, C2B Pull-ups, Hand Release Push-ups, and Sumo Deadlift High-pulls

18-15-12-9-6 reps, for time of:
Row Calorie
Chest-to-bar Pull-up
Hand Release Push-up
Sumo Deadlift High-pull (75#/55#)

BTWB

Photo by @snoridgecrossfit

SEVERAL ATHLETES TEST NEGATIVE FOR BANNED SUBSTANCES

Results

Results cont

E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk & AMRAP 15 mins: Run, Air Squats, and Clean & Jerks

E2MO for 10 mins: Power Clean + Hang Power Clean + Jerk

1 Power Clean + Hang Power Clean + Jerk, pick load

Every 2 mins for 10 mins.

BTWB

AMRAP 15 mins: Run, Air Squats, and Clean & Jerks

Complete as many rounds as possible in 15 mins of:
Run 200m
15 Air Squats
10 Clean & Jerks (95#/65#)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Snatch Balance 2-2-2-2-2 & 3 RFT: Rows, Toes-to-bars and Overhead Squats

Snatch Balance 2-2-2-2-2

 

Snatch Balance 2-2-2-2-2

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

BTWB

 

3 RFT: Rows, Toes-to-bars and Overhead Squats

 

3 rounds for time of:
Row 500m
12 Toes-to-bars
9 Overhead Squats (115#/75#)

BTWB

 

Photo by @snoridgecrossfit

Results

Reverse Filthy Fifty

Reverse Filthy Fifty

For time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)

* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.

The Filthy Fifty is a classic CrossFit benchmark.  The Reverse Filthy Fifty flips the order and is equally as brutal.

BTWB

Photos by @snoridgecrossfit

Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.

Laura Horvath, Gabriela Migala, Bjorgvin Karl Gudmundsson and Lazar Djukic to kick off 23.1 in Madrid, Spain

Results

Results cont

SNORIDGE CROSSFIT