Community. Coaching. Caring. Since 2009.
Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Muscle-ups and Run4 rounds for time of:
Row 250m
5 Muscle-ups
Run 200m
* Sub 5 Bar MU or 10 C2B pull-ups or 15 Ring Rows for each round
Photo by @robcwilson @snoridgecrossfit
It may be dry but stay warm out there!
The 2022 NOBULL CrossFit Open Starts in 100 Days
The 2021 Ultimate CrossFitters Guide to Black Friday and Cyber Monday
Record your best Front Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
4x AMRAP 3 mins: Kettlebell Swings, Box Jump Overs, and Front SquatsFor 4 cycles:
AMRAP in 3 mins of:
10 Kettlebell Swings (53#/35#)
10 Box Jump Overs (24″/20″)
10 Front Squats (115#/75#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Bench Press 4-4-4, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set
Chipper: Row, Power Cleans, Push-ups, Thrusters and Burpee Pull-upsFor time:
50 Row Calories
40 Power Cleans (75#/55#)
30 Hand Release Push-ups
20 Thrusters (75#/55#)
10 Burpee Pull-ups
* Scale BPU to Burpee plus jumping pull-up off box.
Photo by @robcwilson @snoridgecrossfit
Team WOD: Hang Power Clean 1RM7 minutes to record your best Hang Power Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* 7 Min. as a team to each find a 1RM Hang PC. Start with empty bar. Wait for the clock. If solo just find your 1RM
As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
Push Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Box Jumps, Push Press, and Max rep Row CalsComplete as many rounds as possible in 12 mins of:
10 Box Jumps (24″/20″)
10 Push Press (95#/65#)
Max rep Row Calories, 30 secs
* After every 10 BJ and PP take 30s to row for max cal, then back to box jumps. Post total rds completed and total Calories rowed.
Photo by @robcwilson @snoridgecrossfit
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
T.U.P.15-12-9-6-3 reps, for time of:
Power Clean (135#/95#)
Pull-up
Front Squat (135#/95#)
Pull-up
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Deadlift 3-3-3Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
10 Burpees
30 Double Unders
5 Deadlifts, pick load
Photo by @robcwilson @snoridgecrossfit
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
4 RFT: Row Calories, Wall Balls and AbMat Sit-ups4 rounds for time of:
30/24 Row Calories
30 Wall Balls (20#/14#)
30 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Power Snatch + Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat SnatchesComplete as many rounds as possible in 18 mins of:
Run 200m
7 Power Snatches (95#/65#)
5 Overhead Squats (95#/65#)
3 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
What We Know About the 2022 Season: What’s Changed, and What Hasn’t
The Open returns Feb. 24, 2022.
Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-upsAs a team of 2 complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts (135#/95#)
40 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
20 Chest-to-bar Pull-ups
* As a team of 2 alternate work/rest
5 rounds for time of:
30 Double Unders
14 Deadlifts (135#/95#)
12 Hang Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
8 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit
Mayhem Making Monstrous Offseason Moves, Adds 2 Top Ten Games Finishers, 4 Total