Category: Main Workout

Team WOD: Annie/Fran/Isabel & Solo WOD: Chipper: Double Unders, Sit-ups, Thrusters, Pull-ups and Power Snatches

Team WOD: Annie/Fran/Isabel

Team WOD: Annie/Fran/Isabel

As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)

* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for “Isabel”

Post total time.

BTWB

Solo WOD: Chipper: Double Unders, Sit-ups, Thrusters, Pull-ups and Power Snatches

For time:
75 Double Unders
75 AbMat Sit-ups
22 Thrusters (95#/65)
22 Pull-ups
15 Power Snatches (135#/95#)
* Add load as you go for PS

BTWB

Photo by @robcwilson @snoridgecrossfit

Games Central 12: Top Team Quarterfinal Storylines

Results

Power Clean & Push Jerk 1-1-1 & E2MOM for 20 mins: Run, Toes-to-bars, and Touch & Go Clean and Jerks

Power Clean & Push Jerk 1-1-1

Power Clean & Push Jerk 1-1-1

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

BTWB

E2MOM for 20 mins: Run, Toes-to-bars, and Touch & Go Clean and Jerks

Every 2 mins for 20 mins do:
Run 100m
7 Toes-to-bars
3 Touch and Go Power Clean And Jerks, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Ukrainian Gym Transforms into Shelter for More than 1,000 Refugees

Results

Results cont

EMOM for 8 mins: Snatch Pull + Hang Squat Snatch & AMRAP 15 mins: Run, Box Jump Overs and Alternating Dumbbell Snatches

EMOM for 8 mins: Snatch Pull + Hang Squat Snatch

1 Snatch Pull + Hang Squat Snatch, pick load

Every 1 min for 8 mins.

BTWB

AMRAP 15 mins: Run, Box Jump Overs and Alternating Dumbbell Snatches

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Box Jump Overs (24″/20″)
20 Alternating Dumbbell Snatches (50#/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Deadlift 5-5-3-3 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups

Deadlift 5-5-3-3

Deadlift 5-5-3-3

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

BTWB

5 RFT: Deadlifts, Air Squats and Handstand Push Ups

5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Front Squat: 3RM & Jackie

Front Squat: 3RM

Log your best Front Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

BTWB

Jackie

For time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups
* Do NOT drop empty barbells

BTWB
Photo by @robcwilson @snoridgecrossfit

A Note on Benchmark Workouts from CrossFit

Though the process by which we engineer our workouts is largely rational, the finished product is often infused with qualities more commonly associated with art than exercise — qualities such as symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best workout design. Similarly, in our most elegantly programmed workouts, we may recognize the poetry of athletic performance.

CrossFit’s named workouts are of a unique character and serve to measure and benchmark your performance and improvements through repeated, irregular appearances in the Workout of the Day. 

CrossFit Relaunches Specialty Courses with Aerobic Capacity, Weightlifting and Gymnastics

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 20 mins: Burpees, Sit-ups, Double Unders, and Rope Climbs

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

AMRAP 20 mins: Burpees, Sit-ups, Double Unders, and Rope Climbs

Complete as many rounds as possible in 20 mins of:
10 Burpees
15 AbMat Sit-ups
20 Double Unders
1 Rope Climb, 15 ft
* Scale 1 RC to 2 Supine RC (Start and finish on the ground)

BTWB

Photo by @robcwilson @snoridgecrossfit

Incorrect Shuttle Run Scores Throw Finalized Quarterfinals Leaderboard into Disarray

Results

Results cont

Team WOD: Wall Balls, Push Presses, Box Jumps & Solo WOD: 4 RFT: Box Jumps, Wall Balls and Push Press

Team WOD: Wall Balls, Push Presses, Box Jumps

2 person teams

3 rounds for time of:
50 Wall Balls (20#/14#)
50 Push Presses (75#/55#)
50 Box Jump (24″/20″)

Post total time.

BTWB

Solo WOD: 4 RFT: Box Jumps, Wall Balls and Push Press

4 rounds for time of:
10 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
20 Push Press (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: 1000 Burpees for Time & FQ: Muscle-up Skill Practice & 4 RFT: Lunges and Run

Team WOD: 1000 Burpees for Time

For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.

APRIL FOOLS!

BTWB

FQ: Muscle-up Skill Practice

For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.

BTWB

4 RFT: Lunges and Run

4 rounds for time of:
Lunge 100m
Run 300m

Wear a 20/14 lb weight vest.
* Optional to wear a weight vest or perform just DB lunges (farmer carry light DB/KB)
* Walking 100m down to end of alley, then run 3 x 100m. (Finish at gym doors)

BTWB

Photo by @robcwilson @snoridgecrossfit

2022 Quarterfinal Rundown: Oceania

Results

Team WOD: 1000 Burpees for Time & FQ: Muscle-up Skill Practice

Team WOD: 1000 Burpees for Time

For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.

APRIL FOOLS!

BTWB

FQ: Muscle-up Skill Practice

For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.

BTWB

Overhead Squat: 3RM & FT: Row Calories, Burpee Box Jump Overs, and Snatches

Overhead Squat: 3RM

Log your best Overhead Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

BTWB

FT: Row Calories, Burpee Box Jump Overs, and Snatches

For time:
30 Row Calories
20 Burpee Box Jump Overs (24″/20″)
10 Snatches (155#/105#)
Time Cap: 7 Minutes
* Power or Squat Snatch

BTWB

Photo by @robcwilson @snoridgecrossfit

Quarterfinal Rundown: North America

Results

SNORIDGE CROSSFIT