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Deadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set
For time:
18 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
14 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
10 Deadlifts, 225 lbs
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups
Lifting: Deadlifts and Dumbbell Bent Over RowsDeadlift 6-6-6-6, using heaviest weight per set
Dumbbell Bent Over Row 6-6-6-6, using heaviest weight per set
For time:
18 Deadlifts (225#/155#)
6 Muscle-ups
35 Air Squats
14 Deadlifts
6 Muscle-ups
35 Air Squats
10 Deadlifts
6 Muscle-ups
35 Air Squats
* Choose Option 1 (Ring MU) or 2 (Pull-up)
* RX = Ring Muscle-ups not Bar Muscle-ups
5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups
* Choose Option 1 (Ring MU) or 2 (Pull-up)
Photo by @robcwilson @snoridgecrossfit
Choose your own adventure day!
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 3-2-2-1-1-1Overhead Squat 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Tomorrow the Quarterfinal WOD’s for Coach Jules and Coach Reid will be announced!
Here’s the Quarterfinals Event Layouts and equipment list
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Run: Interval LadderEach for time:
Run 800m
Run 400m
Run 200m
Run 400m
Run 800m
Rest 2 mins between efforts.
* Allow for ~22 minutes for this portion. Note time at each rest interval. Record time for each round (do math) during rest or use a stop watch.
For quality:
20 Alternating Single Leg V-ups
20 Hollow Rocks
Photo by @robcwilson @snoridgecrossfit
Toomey-Orr and Adler Win the 2021 NOBULL CrossFit Open
2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins
* Rotate through the different movements and practice progressions
RC = Foot Lock/Wrap
HS Walk = HS Holds/Wall Walk
MU = Ring Pull-up/Ring Dip/False Grip Hang/MU Progressions
For time:
30 Power Clean & Jerks, 115/75 lbs
30 Handstand Push-ups
30 Chest-to-bar Pull-ups
* C&J should be a load you can do TNG sets of 3+ the entire time
Photo by @robcwilson @snoridgecrossfit
The 2021 Open is CLOSED! Huge fist bumps to everyone who participated and made these past three weeks a really fun Open. Looking back at all three weeks this year’s programming was challenging, comprehensive, and “fun”!
There are four athletes from our gym moving on to the next step! Congrats to Julianna and Reid for crushing the Open vs the worldwide field and advancing to the Quarterfinals (starts 4/8). In the Masters Men (45-49 Worldwide) both Bob B. and myself advance to the Masters Online Qualifier (starts 5/6). Excited to see what comes out of the hopper!
Next gym event is Memorial Day Murph!
CPT Chandler Smith, who currently sits in 58th in the 2021 Open, announced his Honorable discharge from the Army yesterday after more than five years of active duty. Smith graduated from West Point in 2015 and will now begin a full-time career as a professional CrossFit athlete. Congratulations and thank you for your service.
Bench Press 4-4-4Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
12 Toes-to-bars
15 Push-ups
Run 200m
21.3 Photos by @robcwilson @snoridgecrossfit
