Category: Main Workout

Front Squat 2-2-2 & 10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats and Pull-ups

Front Squat 2-2-2

Front Squat 2-2-2

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

BTWB

10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats and Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over (24″/20″)
Front Squat (95#/65#)
Pull-up

BTWB

Photo by @robcwilson @snoridgecrossfit

Mark your calendars: The 2022 NOBULL CrossFit Open Starts Thursday, Feb. 24

The 2021 CrossFit Virtual Games is a new, multiple-workout challenge that will run parallel to the events in the 2021 NOBULL CrossFit Games. Depending on the events we may see some of these pop up in our daily programming.

Results

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FQ: Handstand Push-up Practice: 3×5 & AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run

FQ: Handstand Push-up Practice: 3×5

Kipping Handstand Push-up Practices 3×5

Rest 3 mins between sets.
* Practice strict, kipping, deficit, or progressions for Handstands and HSPU

BTWB

AMRAP 15 mins: Handstand Push-ups, Kettlebell Swings and Run

Complete as many rounds as possible in 15 mins of:
6 Handstand Push-ups
12 Kettlebell Swings (70#/53#)
Run 200m
* Scale HSPU to DB press or box pike

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

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Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row & Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal

Team WOD: AMRAP 20 mins: Overhead Squats, Box Jumps, Toes-to-bars and Row

As a team of 2 complete as many rounds as possible in 20 mins of:
30 Overhead Squats (95#/65#)
30 Box Jumps (24″/20″)
30 Toes-to-bars
30/21 Row Calories
* As a team alternate work / rest

BTWB

Solo WOD: AMRAP 15 mins: Overhead Squats, Box Jumps, Toes-to-bars, and Row Cal

Complete as many rounds as possible in 15 mins of:
15 Overhead Squats (95#/65#)
15 Box Jumps (24″/20″)
15 Toes-to-bars
15/10 Row Calories

BTWB

Photo by @robcwilson @snoridgecrossfit

This Week in CrossFit

Miles to Madison Ep. 21.01: Rich Froning, Haley Adams and Jonne Koski

Results

Push Jerk: 3RM & AMRAP 12 mins: Rows and Wall Balls

Push Jerk: 3RM

Record your best Push Jerk 3 rep max lift.

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

BTWB

AMRAP 12 mins: Rows and Wall Balls

Complete as many rounds as possible in 12 mins of:
Row 250m
10 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

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Bench Press : 4 Rep Max & Nasty Girls

Bench Press : 4 Rep Max

Record your best Bench Press 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

BTWB

Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135#/95#)
*Scale MU to 7 BMU or 14 C2B pull-ups each rd

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Sumo Deadlift 3-3-3 & FT: Deadlifts and Runs

Sumo Deadlift 3-3-3

Sumo Deadlift 3-3-3

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

BTWB

FT: Deadlifts and Runs

For time:
21 Deadlifts (225#/155#)
Run 400m
18 Deadlifts
Run 400m
15 Deadlifts
Run 400m
12 Deadlifts
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Breaking: Move Fast Lift Heavy Face Disqualification After Failed Drug Test

Deadlifts in Perspective at the Last Chance Qualifier

Results

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Front Squat 3-3-3 & 4 x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push Press

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

4 x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push Press

For 4 cycles:
AMRAP in 3 mins of:
3 Devil Press, pick load
5 Dumbbell Front Squats, pick load
7 Dumbbell Push Press, pick load

Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* Choose two DB’s for Devil Press that you can keep the FS and PP unbroken

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Squat Clean 1-1-1-1-1 & FT: AbMat Sit-ups and Burpees & Checkout: AMReps 2 mins: Max Double Unders

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.

BTWB

FT: AbMat Sit-ups and Burpees

For time:
50 AbMat Sit-ups
5 Burpees
40 AbMat Sit-ups
10 Burpees
30 AbMat Sit-ups
15 Burpees
20 AbMat Sit-ups
20 Burpees
10 AbMat Sit-ups
25 Burpees

BTWB

Checkout: AMReps 2 mins: Max Double Unders

As many reps as possible in 2 mins of:
Max Double Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

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