Category: Pre Workout / Skill

18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU & Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

18-15-12-9-6: Row, Med Ball Cleans, KB Swings, Med Ball Sit-ups, Burpees and HSPU

18-15-12-9-6 reps, for time of:
Row Calorie
Medicine Ball Clean (20#/14#)
Kettlebell Swing (53#/35#)
Medicine Ball Sit-up (20#/14#)
Burpee
Handstand Push-up

BTWB

Team WOD: Runs, Kettlebell Swings, Sit-ups, Medicine Ball Cleans, Burpees, HSPU

As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 Sit-up (abmat)s
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

Post total time.

* In teams of 2, both partners run together then alternate and split up the work as needed.

BTWB

Photo by @robcwilson @snoridgecrossfit

Saturday Viewership Brings Total to Nearly 8 Million

What Fraser and Medeiros Discussed During the Long Run Back

Results

Front Squat 3-3-3-3 & 10-9-8-7-6-5-4-3-2-1: Thrusters and Box Jump Overs

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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: Thrusters and Box Jump Overs

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

BTWB

Photo by @robcwilson @snoridgecrossfit

The CF Games Day 1 has started!  Tune into games.crossfit.com

Morning Chalk Up Speed read: A few stories that came out to get you up to speed.

Results

Results cont

Hang Power Clean 1-1-1-1-1 & FT: Double Unders and Toes-to-bars

Hang Power Clean 1-1-1-1-1

Hang Power Clean 1-1-1-1-1

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

BTWB

FT: Double Unders and Toes-to-bars

For time:
54 Double Unders
18 Toes-to-bars
45 Double Unders
15 Toes-to-bars
36 Double Unders
12 Toes-to-bars
27 Double Unders
9 Toes-to-bars
18 Double Unders
6 Toes-to-bars

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Sumo Deadlift 4-4-4 & AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over Dumbbell

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

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

BTWB

AMRAP 12 mins: Air Squats, Double DB Deadlifts and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 12 mins of:
15 Air Squats
10 Double Dumbbell Deadlifts, pick load
5 Lateral Burpee Over Dumbbells
* Choose load, do not drop DB’s, touch front head to floor

BTWB

Photo by @robcwilson @snoridgecrossfit

Games events are being announced daily!  The 2020 CF Games begins this Friday and runs through Sunday.

Event 7 Testing:

Snatch Speed Triple Testing

Results

Results cont

Shoulder Press 4-4-4 & FT: Row , Kettlebell Swings, Handstand Push-ups

Shoulder Press 4-4-4

Shoulder Press 4-4-4

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

BTWB

FT: Row , Kettlebell Swings, Handstand Push-ups

For time:
50 Row Calories
40 Kettlebell Swings (70#/53#)
30 Handstand Push-ups
40 Kettlebell Swings
50 Row Calories
* scale HSPU to box/floor pike or DB Press

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

5 RFT: Power Cleans, Hand Release Push-ups and Double Unders & Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

5 RFT: Power Cleans, Hand Release Push-ups and Double Unders

5 rounds for time of:
10 Power Cleans (135#/95#)
20 Hand Release Push-ups
30 Double Unders

BTWB

Team WOD: Hand Release Push-Ups, Double Unders, Power Cleans and Push Jerks

For time:
60 Hand Release Push-Ups
100 Double Unders
60 Power Cleans (135#/95#)
100 Double Unders
60 Push Jerks (135#/95#)
100 Double Unders
60 Hand Release Push-Ups
* Each partner use their own bar. Alternate work/rest with your partner. For PC choose load that both can cycle for 3-5 reps.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

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