Category: Pre Workout / Skill

Snatch Balance 1-1-1-1-1 & AMRAP 15 mins: Overhead Squats, Box Jumps, and Sit-ups

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Overhead Squats, Box Jumps, and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (115#/75#)
10 Box Jumps (24″/20″)
15 AbMat Sit-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

The third annual Rogue Invitational wrapped up yesterday, doling out more than $1.5 million in prize money and setting a new tone for the next several months of pre-season competition.

Overall Standings:

  1. Justin Medeiros – 645 | Tia-Clair Toomey – 625
  2. Patrick Vellner – 565 | Annie Thorisdottir – 560
  3. Jeffrey Adler – 525 | Gabriela Migala – 490
  4. BK Gudmundsson – 480 | Laura Horvath – 470
  5. Guilherme Malheiros – 465 | Haley Adams – 455
  6. Travis Mayer – 445 | Kristin Holte – 440
  7. Jayson Hopper – 430 | Kari Pearce – 395
  8. Chandler Smith – 420 | Mal O’Brien – 395
  9. Alexandre Caron – 420 | Emma McQuaid – 385
  10. Saxon Panchik – 395 | Amanda Barnhart – 380

Tia-Clair Toomey and Justin Medeiros Crowned Rogue Invitational Champions

Results

Results cont

Front Squat 5-5-5-5 & FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans

Front Squat 5-5-5-5

Front Squat 5-5-5-5

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

BTWB

FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch (50#/35#)
Double Under
Medicine Ball Clean (20#/14#)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Tomorrow is the “Frankenchipper 2.0” both as a solo and Team version!

“Deep in the Heart of Texas”, Top Athletes Battle for Huge Prize Purse at Rogue Invitational

Results

Results cont

Bench Press 1-1-1-1 & 30-20-10: Toes-to-bars and KB Goblet Alternating Reverse Lunges

Bench Press 1-1-1-1

Bench Press 1-1-1-1

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

BTWB

30-20-10: Toes-to-bars and KB Goblet Alternating Reverse Lunges

30-20-10 reps, for time of:
Toes-to-bar
Kettlebell Goblet Alternating Reverse Lunge, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

This Saturday will be our “Frankenchipper 2.0” WOD!  We will also have a team option.  Costumes are welcome but not required this year!

Results

Results cont

E2MOM for 12 mins: Squat Snatch & 5 RFT: Sumo Deadlift High Pulls, Burpees, Front Squats, KB Swings, and Hang Power Snatches

E2MOM for 12 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 12 mins.

BTWB

5 RFT: Sumo Deadlift High Pulls, Burpees, Front Squats, KB Swings, and Hang Power Snatches

5 rounds for time of:
6 Sumo Deadlift High Pulls (95#/65#)
6 Burpees
6 Front Squats (95#/65#)
6 Kettlebell Swings (53#/35#)
6 Hang Power Snatches (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Push Press 5-5-5-5 & 4 RFT: Push Press, Pull-ups and Rows

Push Press 5-5-5-5

Push Press 5-5-5-5

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

BTWB

4 RFT: Push Press, Pull-ups and Rows

4 rounds for time of:
21 Push Press (95#/65#)
15 Pull-ups
Row 300m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Deadlift 7-7-7 & Mini-McGhee

Deadlift 7-7-7

Deadlift 7-7-7

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

BTWB

Mini-McGhee

Complete as many rounds as possible in 20 mins of:
5 Deadlifts (275#/185#)
13 Push-ups
9 Box Jumps (24″/20″)
* Shorter version of HERO WOD McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

CrossFit Lift Move Work: Pt. 1 1RM Clean in 4 Mins & Pt. 2: AMReps 4 mins: Bar Muscle-ups & Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, and Lateral Burpees Over Dumbbell

CrossFit Lift Move Work

Pt. 1 1RM Clean in 4 Mins

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 2 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 2 minutes before moving to Pt. 3.

BTWB

Pt. 3: AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press,  and Lateral Burpees Over Dumbbell

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press L Arm (50#/35#)
8 Single Arm Dumbbell Push Press R Arm (50#/35#)
8 Lateral Burpee Over Dumbbells

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Lift Move Work

Want to register a score before the dealine on Monday?  Go here for details and how to sign up.

Kari Pearce to Hang it Up After Rogue Invitational

Results

Results cont

CrossFit Lift Move Work Pt. 1 1RM Clean in 4 Minutes & Pt. 2: AMReps 4 mins: Bar Muscle-ups

CrossFit Lift Move Work Pt. 1 1RM Clean in 4 Minutes

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* 10 Minutes to warm-up then officially 4 Min to find your max then rest 3 minutes before moving to Pt. 2

BTWB

Pt. 2: AMReps 4 mins: Bar Muscle-ups

As many reps as possible in 4 mins of:
Bar Muscle-up
* Scale to Pull-ups or Ring Rows. Rest 3 minutes before moving to Pt. 3.

BTWB

FQ: Handstand Push-up and Handstand Walk Practice & Chipper: 30 Rep Chipper

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice
* 15 minutes to practice strict or kipping HSPU or HS Walks and Holds

BTWB

Chipper: 30 Rep Chipper

For time:
30 Row Calories
30 Thrusters (75#/55#)
30 Handstand Push-ups
30 Sumo Deadlift High-pulls (75#/55#)
30 Box Jumps (24″/20″)
30 Pull-ups
30 Power Snatches (75#/55#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Let’s Meet the 16 Individual Legends Competing at Rogue

Results

Results cont

SNORIDGE CROSSFIT