Category: Main Workout

Deadlift 7-7-7 & Mini-McGhee

Deadlift 7-7-7

Deadlift 7-7-7

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

BTWB

Mini-McGhee

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)
* Shorter version of HERO WOD McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. ~ www.crossfit.com

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Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls & Solo WOD: 10 RFT: Hang Power Cleans, Front Squats, and Wall Balls

Team WOD: 20 RFT: Hang Power Cleans, Front Squats, and Wall Balls

 

As a team of 2 complete 20 rounds for time of:
5 Hang Power Cleans (135#/95#)
7 Front Squats (135#/95#)
9 Wall Balls (20#/14#)
* As a team of 2 alternate each movement.

BTWB

 

Solo WOD: 10 RFT: Hang Power Cleans, Front Squats, and Wall Balls

 

10 rounds for time of:
4 Hang Power Cleans (135#/95#)
6 Front Squats (135#/95#)
8 Wall Balls (20#/14#)

BTWB

 

Photo by @robcwilson @snoridgecrossfit

So long Jaycin! You’ll be greatly missed by your gym family and we wish you nothing but the best of luck on your next adventure. 

Results

CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

BTWB

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press,  and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday?  Go here for details and how to sign up.

Kari Pearce to Hang it Up After Rogue Invitational

Results

Results cont

CrossFit Lift Move Work Pt. 1 1RM Clean in 4 Minutes & Pt. 2: AMReps 4 mins: Bar Muscle-ups

CrossFit Lift Move Work Pt. 1 1RM Clean in 4 Minutes

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 3 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 3 minutes before moving to Pt. 3.

BTWB

FQ: Handstand Push-up and Handstand Walk Practice & Chipper: 30 Rep Chipper

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice
* 15 minutes to practice strict or kipping HSPU or HS Walks and Holds

BTWB

Chipper: 30 Rep Chipper

For time:
30 Row Calories
30 Thrusters (75#/55#)
30 Handstand Push-ups
30 Sumo Deadlift High-pulls (75#/55#)
30 Box Jumps (24″/20″)
30 Pull-ups
30 Power Snatches (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Let’s Meet the 16 Individual Legends Competing at Rogue

Results

Results cont

Bench Press 3-3-3-3 & AMRAP 12 mins: Air Squats, Push-up (hand release) and Toes-to-bars

Bench Press 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

AMRAP 12 mins: Air Squats, Push-up (hand release) and Toes-to-bars

Complete as many rounds as possible in 12 mins of:
20 Air Squats
10 Push-up (hand release)
5 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Back Squat 1-1-1-1 & FT: Rope Climbs, Runs, and Back Squats

Back Squat 1-1-1-1

Back Squat 1-1-1-1

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

BTWB

FT: Rope Climbs, Runs, and Back Squats

For time:
2 Rope Climbs (15 ft)
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs
Run 400m
15 Back Squats
4 Rope Climbs
Run 400m
9 Back Squats
* Scale RC to 2 Supine RC

BTWB

Photo by @robcwilson @snoridgecrossfit

Austin, Madison, Denver in Contention to Host CrossFit Games in 2023

Results

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Hang Power Clean & Jerk 3-2-2-1-1-1 & 3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks

Hang Power Clean & Jerk 3-2-2-1-1-1

Hang Power Clean & Jerk 3-2-2-1-1-1

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

BTWB

3 RFT: Row, Wall Balls, and Hang Power Clean & Jerks

3 rounds for time of:
30/25 Row Calories
25 Wall Balls (20#/14#)
20 Hang Power Clean & Jerks (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Brings More than 500 Affiliates Back in Last Eight Months

Results

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Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs

Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs

Complete as many rounds as possible in 22 mins of:
10 Box Jumps, 30/24 in
20 Overhead Squats, 115/75 lbs
30 AbMat Sit-ups
Partner Run, 100 m
* As a team of 2. Alternate work/rest with your partner (one working at a time). Both partners run 100m together.

BTWB

Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs & Solo WOD: AMRAP 12 mins: Box Jumps, Overhead Squats, AbMat Sit-ups, and Run

Team WOD: AMRAP 22 mins: Box Jumps, Overhead Squats, Sit-ups, and Partner Runs

As a team of 2 complete as many rounds as possible in 22 mins of:
10 Box Jumps (30″/24″)
20 Overhead Squats (115#/75#)
30 AbMat Sit-ups
Partner Run 100m
* Alternate work/rest with your partner (one working at a time). Both partners run 100m together.

BTWB

Solo WOD: AMRAP 12 mins: Box Jumps, Overhead Squats, AbMat Sit-ups, and Run

Complete as many rounds as possible in 12 mins of:
5 Box Jumps (30″/24″)
10 Overhead Squats (115#/75#)
15 AbMat Sit-ups
Run 100m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

SNORIDGE CROSSFIT