Accessory Work: Single Arm Bent Over Row 15-15-15 & FT: Air Squats, Walking Lunges, Push-ups

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

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

FT: Air Squats, Walking Lunges, Push-ups

For time:
50 Air Squats
20 Walking Lunges
20 Push-ups
40 Air Squats
20 Walking Lunges
20 Push-ups
30 Air Squats
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Walking Lunges
20 Push-ups
10 Air Squats
20 Walking Lunges
20 Push-ups

Weighted Box Step-up 16-16-16 & 30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps

Weighted Box Step-up 16-16-16

Weighted Box Step-up 16-16-16

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

30-20-10-20-30: Single Dumbbell Hang Clean & Jerks and Box Jumps

30-20-10-20-30 reps, for time of:
Single Dumbbell Hang Clean & Jerk (53#/35#)
Box Jump (24″/20″)
* Sub a single arm KB Hang Clean and Jerk. Split reps evenly each arm.

Photo by @robcwilson @snoridgecrossfit

Back Squat 6-6-6 & AMRAP 18 mins: Rows, Back Squats and Pull-ups

Back Squat 6-6-6

 

Back Squat 6-6-6

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

 

AMRAP 18 mins: Rows, Back Squats and Pull-ups

 

Complete as many rounds as possible in 18 mins of:
Row 250m
10 Back Squats (95#/65#)
6 Pull-ups

 

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows & AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows

Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps  (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20

Results

Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams

Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1

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

5 RFT: Wall Balls and Ball Slams

5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)

Photo by @robcwilson

If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!

Eric Roza Lays Out New Approach, Details For 2021 And Beyond

The Open Starts In 100 Days

Results

Results cont

Back Squat 8-8-8 & 50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

Back Squat 8-8-8

Back Squat 8-8-8

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

50-40-30-20-10: Double Unders, Air Squats and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Air Squat
AbMat Sit-up

Photo by @robcwilson @snoridgecrossfit

CrossFit LLC Lobbies for Direct Federal Aid for Local Gyms

Results

Results cont

10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups & Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

10 RFT: Clean & Jerks, Lateral Burpee Over Bars and Pull-ups

10 rounds for time of:
3 Clean & Jerks (115#/75#)
5 Lateral Burpee Over Bars
7 Pull-ups

Team WOD: AMRAP 18 mins: Lateral Burpees, Clean & Jerks, and Pull-ups

As a Team of 2 complete as many rounds as possible in 18 mins of:
12 Lateral Burpee (Over Barbell)
12 Clean & Jerks (115#/75#)
12 Pull-ups

Photo by @robcwilson @snoridgecrossfit

Results

E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds & AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

E2MOM for 10 mins: Bent Over Barbell Rows and Free Standing Handstand Holds

Every 2 mins for 10 mins do:
5 Bent Over Barbell Rows, pick load
Free Standing Handstand Hold, 20 secs
* Scale FS HS Hold to Wall or box pike hold. Accumulate 20 total sec after completing 5 BB Bent Over Rows.

AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

Complete as many rounds as possible in 15 mins of:
10 Wall Balls (20#/14#)
10 Toes To Bars
10 Box Jumps (24″/20″)

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Power Clean 3-3-3 & Georgia

Power Clean 3-3-3

Power Clean 3-3-3

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

Georgia

5 rounds for time of:
10 Power Cleans (135#/95#)
15 Push-ups
* PC are Touch and Go weight. Not singles or doubles.

Photo by @robcwilson @snoridgecrossfit

A Membership for Mental Health

Results

Results cont