Category: Main Workout

Squat Snatch 1-1-1-1-1 & 5 RFT: Run, Power Snatches, Run, and Box Jump Overs

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

5 RFT: Run, Power Snatches, Run, and Box Jump Overs

5 rounds for time of:
Run 100m
10 Power Snatches (115#/80#)
Run 100m
10 Box Jump Overs (24″/20″)
Rest 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

It wouldn’t be the Games without some sort of controversy:

CrossFit Issues Late Penalty, Rescinds Emma Tall’s Games Qualification After Official Announcement

Results

Results cont

Back Squat 1-1-1-1-1 & AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Back Squat 1-1-1-1-1

Back Squat 1-1-1-1

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

BTWB

AMRAP 15 mins: Rope Climbs, Wall Balls and Run

Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Wall Balls (20#/14#)
Run 200m

BTWB
Photo by @robcwilson @snoridgecrossfit

FQ: Handstand or Handstand Walk Practice & Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

FQ: Handstand or Handstand Walk Practice

For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.

BTWB

Chipper: HSPU, Pull-ups, KB Swings, Sit-ups and Burpees

For time:
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings (53#/35#)
60 Sit-up (standard)
70 Burpees

BTWB

Photo by @robcwilson @snoridgecrossfit

Why Doctors Recommend (and Do) CrossFit: Movement Is Life

COMING UP: JUNE 14-20 Semifinals

Results

Results cont

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups & Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

BTWB

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls (20#/14#)
10 Burpees
25 Ball Slams (30#/20#)
10 Plate Overhead Walking Lunges (45#/25#)
25 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Ten Months Postpartum, Annie Thorisdottir Sitting Pretty at Lowlands Throwdown

Events:

Coming July 3-9

Hero Week: The entire week of programming will feature Hero Workouts

More to come!

Results

Overhead Squat 2-2-2 & 4 RFT: Rows, Push-ups and Squat Snatches

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

4 RFT: Rows, Push-ups and Squat Snatches

4 rounds for time of:
Row 250m
20 Push-up (hand release)
10 Squat Snatches (95#/65#)
Rest 1 min

BTWB
Photo by @robcwilson @snoridgecrossfit

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5 & FT: Rows, Deadlifts and Muscle-ups

Strict False Grip Supine Ring Rows 5×5

Strict False Grip Supine Ring Rows 5×5

Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!

BTWB

Strict Ring Dips 5×5

Strict Ring Dips 5×5

Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).

BTWB

FT: Rows, Deadlifts and Muscle-ups

For time:
Row 1000m
40 Deadlifts (225#/155#)
15 Muscle-ups
* Scale to 15 BMU or 30 C2B Pull-ups or Supine Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Shoulder Press 1-1-1-1 & 3 RFT: Push Press, Toes-to-bars and Run

Shoulder Press 1-1-1-1

Shoulder Press 1-1-1-1

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

BTWB

3 RFT: Push Press, Toes-to-bars and Run

3 rounds for time of:
25 Push Press (115#/75#)
25 Toes-to-bars
Run 400m

BTWB

Photo by @robcwilson @snoridgecrossfit

Breaking: Team On Track Athlete Faces Possible Sanctions and Team Disqualification

Amazing CrossFit competition Records have been set in the C&J and the Snatch (let’s hope they are clean):

Record-Breaking Weekend in Week 2 of Semifinals

Results

Results cont

Back Squat 2-2-2-2 & 10-20-30-20-10: Wall Balls, SDHP and Box Jumps

Back Squat 2-2-2-2

Back Squat 2-2-2-2

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

BTWB

10-20-30-20-10: Wall Balls, SDHP and Box Jumps

10-20-30-20-10 reps, for time of:
Wall Ball (20#/14#)
Sumo Deadlift High-pull (75#/55#)
Box Jump (24″/20″)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

SNORIDGE CROSSFIT