Category: Pre Workout / Skill

Squat Clean 1-1-1-1 & 15-12-9-6-3: Squat Cleans, Shoulder-to-Overheads, and Run

Squat Clean 1-1-1-1

Squat Clean 1-1-1-1

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

BTWB

15-12-9-6-3: Squat Cleans, Shoulder-to-Overheads, and Run

15-12-9-6-3 reps, for time of:
Squat Clean (135/95)
Shoulder-to-Overhead (135/95)
Run 100m

BTWB

Photo by @snoridgecrossfit

Schedule Change for Summer:

Remember that starting last week the Saturday class schedule will be only one WOD from 9am -10am for summer months

    • 9-10am only Saturdays: 6/3 through 9/23

2023 CrossFit Games Individual Roster: Who’s Qualified

Results

Results cont

Bench Press 8-8-8-8 & Alt EMOM 18 mins: Row Cal, Double Unders, and Handstand Push-ups

Bench Press 8-8-8-8

Bench Press 8-8-8-8

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

BTWB

Alt EMOM 18 mins: Row Cal, Double Unders, and Handstand Push-ups

Every 1 min for 18 mins, alternating between:
15/12 Row Calories
25 Double Unders
9 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Back Rack Alternating Reverse Lunge 8-8-8 & 5 RFT: Double DB Deadlifts and DB Goblet Squats

Back Rack Alternating Reverse Lunge 8-8-8

Back Rack Alternating Reverse Lunge 8-8-8

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

BTWB

5 RFT: Double DB Deadlifts and DB Goblet Squats

5 rounds for time of:
15 Double Dumbbell Deadlifts (50/35)
15 Dumbbell Goblet Squats (50/35)

BTWB

Photo by @snoridgecrossfit

Results

Power Snatch (Touch & Go) 3-3-3-3-3 & 10 RFT: Power Snatches, Lateral Burpees and Box Jumps

Power Snatch (Touch & Go) 3-3-3-3-3

Power Snatch (Touch & Go) 3-3-3-3-3

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

BTWB

10 RFT: Power Snatches, Lateral Burpees and Box Jumps

10 rounds for time of:
3 Power Snatches (135/95)
5 Lateral Burpee Over Barbells
7 Box Jumps (24″/20″)

BTWB

Photo by @snoridgecrossfit

Schedule Change for Summer:

Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months

    • 9-10am only Saturdays: 6/3 through 9/23

How to Watch: The 2023 Europe Semifinal and Schedule of Events

Results

Hang Power Clean & Jerk 2-2-2-2-2 & AMRAP 8 mins: Hang Power Cleans, Push Jerks and AbMat Sit-ups

Hang Power Clean & Jerk 2-2-2-2-2

Hang Power Clean & Jerk 2-2-2-2-2

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

BTWB

AMRAP 8 mins: Hang Power Cleans, Push Jerks and AbMat Sit-ups

Complete as many rounds as possible in 8 mins of:
6 Hang Power Cleans (115/75)
3 Push Jerks (115/75)
20 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

Schedule Change for Summer:

Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months

    • 9-10am only Saturdays: 6/3 through 9/23

Nerding Out on Semifinals: 15 Stats from the Final Day at North America West Semifinals

Results

Results cont

Memorial Day Murph & Half Murph

Memorial Day Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

BTWB

Half Murph

For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Memorial Day Murph & Half Murph & Team Murph

Memorial Day Murph

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

BTWB

Half Murph

For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

BTWB

Team Murph

For time:
Run 800m
100 Pull-ups
200 Push-ups
300 Air Squats
Run 800m

Work in teams of 2. Both partners run the 800m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m.

BTWB

Photos by @snoridgecrossfit

We celebrated our 14th birthday as an affiliate this past month!

Results

Memorial Day Murph

Memorial Day Murph

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

BTWB

Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD: Pt. 2: AMRAP 10 mins: Run, Sled Push, Rows, Farmer Carry, and Run & Solo WOD: AMRAP 15 mins: Row, Deadlifts, Wall Balls, Farmer Carry and Run

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20/14)
20 Deadlifts (185/135)

BTWB

Team WOD: Pt. 2: AMRAP 10 mins: Run, Sled Push, Rows, Farmer Carry, and Run

Complete as many rounds as possible in 10 mins of:
Run 100m
50m Sled Push (115/90)
Row 125/100m
50m Farmer Carry (pick load)
Run, 100 m

BTWB

Solo WOD: AMRAP 15 mins: Row, Deadlifts, Wall Balls, Farmer Carry and Run

Complete as many rounds as possible in 15 mins of:
15 Row Cal
20 Deadlifts (185/135)
25 Wall Balls (20/14)
50m Farmer Carry (pick load)
Run 100m

BTWB

Photo by @snoridgecrossfit

Results

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