Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs
Complete as many rounds as possible in 25 mins of:
30 Deadlifts, 205/135 lbs
30 Pull-ups
20 Burpee Box Jump Overs, 24/20 in
Partner Run, 400 m
Category: Main Workout
Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs & Solo WOD: 4 RFT: Deadlifts, Pull-ups, Burpee Box Jump Overs, and Run
Team WOD: AMRAP 25 mins: Deadlifts, Pull-ups, Burpee Box Jump Overs and Partner Runs
Complete as many rounds as possible in 25 mins of:
30 Deadlifts (205#/135#)
30 Pull-ups
20 Burpee Box Jump Overs (24″/20″)
Partner Run 400m
Solo WOD: 4 RFT: Deadlifts, Pull-ups, Burpee Box Jump Overs, and Run
4 rounds for time of:
15 Deadlifts (205#/135#)
15 Pull-ups
10 Burpee Box Jump Overs (24″/20″)
Run 400m
Rest 1 min
Photo by @snoridgecrossfit
Push Press 2-2-2 & 3 RFT: Hang Power Cleans, Front Squats and Push Press
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Hang Power Cleans, Front Squats and Push Press
3 rounds for time of:
20 Hang Power Cleans (95#/65#)
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
Photo by @snoridgecrossfit
Labor Day Schedule:
- Monday 9/5
- 9:30am Class only!
A Look Back: What Did We Learn from the 2022 NOBULL CrossFit Games Teen Division?
E2MOM for 10 mins: Power Snatch & Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups & Opt. 2: 3 RFT: Run, Power Snatches and Chest-to-bar Pull-ups
Opt. 1: 3 RFT: Runs, Power Snatches and Bar Muscle-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
6 Bar Muscle-ups
Opt. 2: 3 RFT: Run, Power Snatches and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
12 Power Snatches (115#/75#)
12 Chest-to-bar Pull-ups
Photo by @snoridgecrossfit
Squat Clean 1-1-1-1-1 & AMRAP 16 mins: Run, Thrusters, and AbMat Sit-ups
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Thrusters, and AbMat Sit-ups
Complete as many rounds as possible in 16 mins of:
Run 200m
15 Thrusters (75#/55#)
30 AbMat Sit-ups
Photo by @snoridgecrossfit
Bench Press 2-2-2-2 & 5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5-10-15-20-15-10-5: Box Jumps, Box Push-ups, and Kettlebell Swings
5-10-15-20-15-10-5 reps, for time of:
Box Jump (24″/20″)
Box Push-up
Kettlebell Swing (70#/53#)
Photo by @snoridgecrossfit
Back Squat: 9RM & Chipper: Burpees, Wall Balls, Run, DU and Row
Chipper: Burpees, Wall Balls, Run, DU and Row
For time:
30 Burpees
40 Wall Balls (20#/14#)
Run 400m
50 Double Unders
Row 500m
Photo by @snoridgecrossfit
Team WOD: Row, Overhead Lunge With Plates, Pull-ups & Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups
Team WOD: Row, Overhead Lunge With Plates, Pull-ups
As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups
Post total time.
* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.
Solo WOD: 10 RFT: Row, Overhead Walking Lunges, and Pull-ups
10 rounds for time of:
7 Row Calories
14 Plate Overhead Walking Lunges (45#/25#)
7 Pull-ups
Photo by @snoridgecrossfit
A Look Back: What Did We Learn from the 2022 NOBULL CrossFit Games Teams Division?
Alt EMOM 12 mins: Single Unders and Handstand Walks & FT: Toes-to-bar, Dumbbell Snatches, Single Dumbbell Box Step-ups
Alt EMOM 12 mins: Single Unders and Handstand Walks
Every 1 min for 12 mins, alternating between:
Single Under, 30 secs
Handstand Walk, 30 secs
FT: Toes-to-bar, Dumbbell Snatches, Single Dumbbell Box Step-ups
For time:
30 Toes-to-bars
40 Alternating Dumbbell Snatches (50#35#)
50 Single Dumbbell Box Step-ups (50#35#)
40 Alternating Dumbbell Snatches (50#35#)
30 Toes-to-bars
Photo by @snoridgecrossfit
Push Press 3-3-3 & Alt EMOM 18 mins: Rows, Push Press, and Double Unders
Push Press 3-3-3
Push Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Rows, Push Press, and Double Unders
Every 1 min for 18 mins, alternating between:
Row, 150m/125m
15 Push Press (75#/55#)
25 Double Unders
Photo by @snoridgecrossfit