Community. Coaching. Caring. Since 2009.
Every 1 min for 12 mins, alternating between:
5 Deadlifts, pick load
10 Hollow Rocks
Opt. 1: 4 RF-ME: Row Calories and Muscle-ups4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups
4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min
Photo by @robcwilson @snoridgecrossfit
Snatch + Overhead Squat 1-1-1-1-1Snatch + Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to Hang + OHS
10 rounds for time of:
5 Sumo Deadlift High-pulls (95#/65#)
5 Overhead Squats (95#/65#)
5 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 14 mins of:
10 Box Jumps (24″/20″)
20 Push-up (hand release)
30 Double Unders
Photo by @robcwilson @snoridgecrossfit
Has the CrossFit Open Entered a New Era?
Mayhem Libertad and Four Other Argentinian Teams Disqualified
Power Clean + Hang Power Clean + Jerk 1-1-1-1-1Power Clean + Hang Power Clean + Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12 rounds for time of:
9 Wall Balls (20#/14#)
1 Clean & Jerk, pick load
* Use mats
Photo by @robcwilson @snoridgecrossfit
Push Jerk 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Walks, Run, and Backward Run ChipperFor time:
5 Wall Walks
Run 400m
4 Wall Walks
Backward Run 200m
3 Wall Walks
Run 400m
2 Wall Walks
Backward Run 200m
1 Wall Walk
Photo by @robcwilson @snoridgecrossfit
Tempo Back Squat 2-2-2-2Tempo Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* 3 Second tempo descent (down), normal ascent. Count to 3 seconds from top down to bottom of squat, breathe at top.
As many reps as possible in 7 mins of:
Wall Balls (20#/14#) 2 mins
Burpees 30 secs
Wall Balls 1 min
Burpees 1 min
Wall Balls 30 secs
Burpees 2 mins
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups
25-20-15-10: Row, Deadlifts, and Box Jump25-20-15-10 reps, for time of:
Row Calorie
Deadlift (155#/105#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Alt DB Hang Clean & Jerks, Push-ups, and Air SquatsComplete as many rounds as possible in 15 mins of:
Run 200m
10 Alternating Dumbbell Hang Clean & Jerks (50#/35#)
20 Push-ups
30 Air Squats
Photo by @robcwilson @snoridgecrossfit
Team WOD Pt. 1: 4x AMRAP 2 mins: Run and Max Rep Toes To BarsFor 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Toes To Bar
Rest 30 secs
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps T2B. One works while one rests on max reps. Rest one Minute before Part 2. Go at 0, 2:30, 5, 7:30 min.
For 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Thruster (75#/55#)
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps Thruster. One works while one rests on max reps. Go at 0, 2:30, 5, 7:30 min.
Complete as many rounds as possible in 15 mins of:
11 Thrusters (75#/55#)
9 Toes-to-bars
Run 200m
Photo by @robcwilson @snoridgecrossfit
CrossFit Announces “Levels”, Grading System Based on 2022 Open Performance
Push Press 2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Kettlebell Swings and Box Jumps10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Swing (70#/53#)
Box Jump (30″/24″)
Photo by @robcwilson @snoridgecrossfit