Category: Main Workout

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups & Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m

BTWB

Solo WOD: Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Run 400m
30 Back Squats (115#/75#)
20 Lateral Burpee Over Barbells
10 Pull-ups
20 Back Squats (135#/95#)
15 Lateral Burpee Over Barbells
10 Pull-ups
10 Back Squats (155#/105#)
10 Lateral Burpee Over Barbells
10 Pull-ups
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Squat Clean Thruster 1-1-1-1-1 & FT: Row Buy-In; Ball Slams and AbMat Sit-ups

Squat Clean Thruster 1-1-1-1-1

Squat Clean Thruster 1-1-1-1-1

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

BTWB

FT: Row Buy-In; Ball Slams and AbMat Sit-ups

For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bent Over Barbell Rows and Strict HSPU & AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings

Lifting: Bent Over Barbell Rows and Strict HSPU

Bent Over Barbell Row 4-4-4-4-4, using heaviest weight per set
Strict Handstand Push-up 3-3-3-3-3, using heaviest weight per set

BTWB

AMRAP 15 mins: Rows, Rope Climbs, Handstand Push-ups and KB Swings

Complete as many rounds as possible in 15 mins of:
Row 250m
1 Rope Climb
5 Handstand Push-ups
15 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch

E2MOM for 10 mins: Snatch

1 Snatch, pick load

Every 2 mins for 10 mins.

BTWB

Chipper: Run, Muscle-ups, Squat Snatch

For time:
Run, 200 m
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
Run, 200 m
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
Run, 200 m
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
* Running "Amanda". Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.

BTWB

E2MOM for 10 mins: Snatch & Chipper: Run, Muscle-ups, Squat Snatch & Checkout: Hollow Rocks: 50 Reps

E2MOM for 10 mins: Snatch

1 Snatch (pick load)

Every 2 mins for 10 mins.

BTWB

Chipper: Run, Muscle-ups, Squat Snatch

For time:
Run 200m
9 Muscle-ups
9 Squat Snatches (135#/95#)
Run 200m
7 Muscle-ups
7 Squat Snatches
Run 200m
5 Muscle-ups
5 Squat Snatches
* Running “Amanda”. Scale to 1 C2B + 1 RIng Dip = 1 MU or sub BMU. Scale Squat Snatch to Power.

BTWB

Checkout: Hollow Rocks: 50 Reps

For time:
50 Hollow Rocks

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Front Squat 3-3-3 & 21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls

Front Squat 3-3-3

Front Squat 3-3-3

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

BTWB

21-18-15-12-9-6-3: Push Press, Box Jumps and Wall Balls

21-18-15-12-9-6-3 reps, for time of:
Push Press (95#/65#)
Box Jump (24″/20″)
Wall Ball (20#/14#)

BTWB

Photo by @snoridgecrossfit

20 of the Best Photos from 2022 CrossFit Semifinals

Results

Results cont

Clean & Jerk: 8 Min to find 1RM & Team or Solo: Eva Strong

Clean & Jerk: 8 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

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

BTWB

Team or Solo: Eva Strong

With a partner, 5 rounds for time of:
24 Double Unders (each)
19 Toes-to-bars (total)
2 Clean & Jerks (205#/135#)
Run 400m (together)

Double Unders are completed at the same time, partners don’t move on until both finish. Toes-to-bars and Clean & Jerks are divided between partners. Run is completed together.

In honor of slain Uvalde teacher Eva Mireles. Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

BTWB

Photo by @snoridgecrossfit

In Honor of Eva Mireles

Results

Deadlift 5-5-5 & Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-ups

Deadlift 5-5-5

Deadlift 5-5-5

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

BTWB

Chipper: Rows, Air Squats, Deadlifts, and Bar Muscle-ups

For time:
Row 1000m
75 Air Squats
30 Deadlifts (225#/155#)
15 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

OPINION: CrossFit Graveyards in Brazil and China Remain Stark Reminders as Headquarters Flirts with European Expansion

Results

Results cont

SNORIDGE CROSSFIT