Category: Pre Workout / Skill

Alt EMOM 10 mins: Row Cal and Deadlifts & FT: Double Unders, Sit-ups and Deadlifts

Alt EMOM 10 mins: Row Cal and Deadlifts

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
5-4-3-2-1 Deadlifts, pick load

BTWB

FT: Double Unders, Sit-ups and Deadlifts

For time:
50 Double Unders
50 AbMat Sit-ups
15 Deadlifts (225/155)
40 Double Unders
40 AbMat Sit-ups
12 Deadlifts
30 Double Unders
30 AbMat Sit-ups
9 Deadlifts
20 Double Unders
20 AbMat Sit-ups
6 Deadlifts
10 Double Unders
10 AbMat Sit-ups
3 Deadlifts

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 4-3-2-1 & AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees

Front Squat 4-3-2-1

Front Squat 4-3-2-1

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

BTWB

AMReps 14 mins (1,2,3,…): Power Cleans, Front Squats, and Lateral Burpees

As many reps as possible in 14 mins of:
1 Power Clean (135/95)
1 Front Squat (135/95)
1 Lateral Burpee Over Bar
2 Power Cleans
2 Front Squats
2 Lateral Burpees Over Bar
3 Power Cleans
3 Front Squats
3 Lateral Burpees Over Bar
…
Continue adding 1 rep each round to each movement until time expires.

BTWB

Photo by @snoridgecrossfit

Results

Shoulder Press 3-2-1-1-1 & AMRAP 12 mins: Pull-ups, Push Press, and Air Squats

Shoulder Press 3-2-1-1-1

Shoulder Press 3-2-1-1-1

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

BTWB

AMRAP 12 mins: Pull-ups, Push Press, and Air Squats

Complete as many rounds as possible in 12 mins of:

5 Pull-ups
10 Push Press (75/55)
15 Air Squats

BTWB

Photo by @snoridgecrossfit

Ricky Garard Out for 2023 Season After Shoulder Injury

25-Year-Old Goes into Cardiac Arrest During Team Quarterfinals, Saved by Quick Acting Teammates and an AED

Results

Results cont

Bench Press 3RM & AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring Dips

Bench Press 3RM

Log your best Bench Press 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 16 mins: Double Unders, Deadlifts, Hang Power Cleans, and Ring Dips

Complete as many rounds as possible in 16 mins of:
24 Double Unders
10 Deadlifts (155/105)
8 Hang Power Cleans (155/105)
6 Ring Dips

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row & Checkout: V-ups: 30 Reps for Time

E2MOM for 12 mins: Snatch

1 Snatch, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row

Complete as many rounds as possible in 12 mins of:
6 Squat Snatches (115/75)
12 Toes-to-bars
18/14 Row Calories

BTWB

Checkout: V-ups: 30 Reps for Time

For time:
30 V-ups

BTWB

Photo by @snoridgecrossfit

2023 CF Games Age Group Quarterfinals are in the books! Finished 385th in my age group worldwide (Masters 45-49) with some fun and not so fun workouts this year.  Great to see our gym have both Individuals and Masters represented in the Quarterfinals.  Next year hoping to see a couple more qualify!

Looking forward to watching the Semifinals:

The 2023 NOBULL CrossFit Games Semifinals

Results

Dumbbell Clean & Jerk 5-5-5-5-5 & 3 RFT: Wall Balls, Pull-ups and Clean & Jerks

Dumbbell Clean & Jerk 5-5-5-5-5

Dumbbell Clean & Jerk 5-5-5-5-5

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

BTWB

3 RFT: Wall Balls, Pull-ups and Clean & Jerks

3 rounds for time of:
21 Wall Balls (20/14)
15 Pull-ups
9 Clean & Jerks (115/75)

BTWB

Photo by @snoridgecrossfit

Team WOD: Thruster: 500 Reps for Time & Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows

Team WOD: Thruster: 500 Reps for Time

For time:
500 Thrusters, 45 lbs

BTWB

Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows

Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats, 95/65 lbs
30 AbMat Sit-ups
Row, 250/200 m

BTWB

SNORIDGE CROSSFIT