Category: Main Workout

Strict Pull-ups 5-5-ME & FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

Strict Pull-ups 5-5-ME

Strict Pull-ups 5-5-ME

Rest as needed between sets.

BTWB

FT: Burpee Muscle Ups, Kettlebell Swings, Double Unders

For time:
10 Burpee Muscle Ups
30 Kettlebell Swings (Pick load)
100 Double Unders
30 Kettlebell Swings
10 Burpee Muscle Ups

* MU are Ring MU. Sub 15 Burpee Pull-ups for 10 Burpee MU.

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/21 Mon – 11/22 Tues: Regular schedule
  • 11/23 Wednesday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/24 Thursday: Closed
  • 11/25 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
  • 11/26 Saturday: Regular schedule

Results

Results cont

Overhead Squat 5-5-5 & 21-15-9: Sumo Deadlift High Pulls and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

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

BTWB

21-15-9: Sumo Deadlift High Pulls and Overhead Squats

21-15-9 reps, for time of:
Sumo Deadlift High Pull (95#/65#)
Overhead Squat (95#/65#)

BTWB

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Thanksgiving week hours are as follows:

  • 11/21 Mon – 11/22 Tues: Regular schedule
  • 11/23 Wednesday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
  • 11/24 Thursday: Closed
  • 11/25 Friday: (Limited classes below, all others cancelled)
    • 9:30am
    • 11:30am
  • 11/26 Saturday: Regular schedule

2022 Zelos Games Recap: Tudor Magda and Andrea Nisler Take Las Vegas Event

Results

Results cont

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Alternate work/rest and split reps with your partner for each exercise.

BTWB

Solo WOD: Chipper: Row, Air Squats, Run and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)

BTWB

Photo by @snoridgecrossfit

Results missing

EMOM for 6 mins: Hang Squat Snatch & 5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges

EMOM for 6 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 6 mins.

BTWB

5 RFT: Single Unders, Farmer Carries, AbMat Sit-ups, and Single Arm DB Overhead Walking Lunges

5 rounds for time of:
50 Single Unders
Farmer Carry (Pick load, 50m)
25 AbMat Sit-ups
Single Arm Dumbbell Overhead Walking Lunge (Pick load, 15m)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Deadlift: 6RM & Ralph

Deadlift: 6RM

Find your Deadlift 6 Rep Max.

BTWB

Ralph

4 rounds for time of:
8 Deadlifts (250#/175#)
16 Burpees
3 Rope Climbs, 15 ft
Run 600m

British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. ~ www.crossfit.com

BTWB

Photo by @snoridgecrossfit

Results

Power Clean 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Cleans

Power Clean 3-2-2-1-1-1

Power Clean 3-2-2-1-1-1

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

BTWB

AMRAP 10 mins: Run and Power Cleans

Complete as many rounds as possible in 10 mins of:
Run 100m
5 Power Cleans (155#/105#)

BTWB

Photo by @snoridgecrossfit

Stop Using This Cue for Butterfly Pull-Ups!

New for the 2023 season, @CrossFit will introduce a worldwide ranking system. This system will be similar to both professional tennis and professional golf ranking systems. Athletes will earn points based on their performance during the CrossFit Games season.

The previous two years of an athlete’s performance in the Open, Quarterfinals, Semifinals, and Games will be used to calculate their ranking. Placing higher in these stages and advancing further in the season will earn them more points.

Results

Results cont

Bench Press 5-5-5 & AMRAP 15 mins: Wall Walks, Pull-ups, Push-ups and Air Squats

Bench Press 5-5-5

Bench Press 5-5-5

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

BTWB

AMRAP 15 mins: Wall Walks, Pull-ups, Push-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
1 Wall Walk
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Front Squat: 1RM & 10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans

Front Squat: 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Toes-to-bar
Medicine Ball Clean (20#/14#)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run & Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)

* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.

Post total time.

BTWB

Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run

For time:
Run 200m
15 Burpee Box Jumps (24″/20″)
25 Power Cleans (135#/95#)
Row 750m
50 AbMat Sit-ups
75 Kettlebell Swings (53#/35#)
Run 200m

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24"/20")
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)

* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.

Post total time.

BTWB

SNORIDGE CROSSFIT