Clean & Jerk 1-1-1-1-1 & 21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks

Clean & Jerk 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

21-18-15-12-9-6-3: Sumo DL High Pulls and Push Jerks

21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull (75#/55#)
Push Jerk (75#/55#)
* Must Push Jerk not Push Press. Do not drop 10’s!

Photo by @robcwilson @snoridgecf

Quarterfinals: A Cross-Continental Comparison of Scores

Front Squat 1-1-1 & FT: Dumbbell Thrusters and Run

Front Squat 1-1-1

Front Squat 1-1-1

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

FT: Dumbbell Thrusters and Run

For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m

Photo by @robcwilson @snoridgecrossfit

My Postpartum Fall: Speaking Up by

Results

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Lifting: Deadlifts and Strict Pull-ups & AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups

Lifting: Deadlifts and Strict Pull-ups

Deadlift 5-5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5-5, using heaviest weight per set
* Alternate sets

AMRAP 15 mins: Deadlifts, Hand Release Push-ups and Sit-ups

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/105#)
12 Hand Release Push-ups
15 AbMat Sit-ups

Photo by @robcwilson @snoridgecrossfit

Memorial Day Murph is around the corner! 5/31

How Murph Became the Most Legendary Fitness Challenge Ever

“It was very unifying and brought all kinds of people together. It wasn’t a race. It was just going out and suffering together for Memorial Day and thinking about the people that have sacrificed everything.”

READ MORE

Results

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Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch & Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees

Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch

As a Team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Burpees
10 Power Snatches (95#/65#)
* Alternate each movement with your partner

Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees

Complete as many rounds as possible in 12 mins of:
Run 100m
10 Power Snatches (95#/65#)
10 Burpees

Photo by @robcwilson @snoridgecrossfit

CrossFit Announces Semifinals Reseeding; Toomey Competing at MACC

Results

Squat Clean Thruster 1-1-1 & AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-bars

Squat Clean Thruster 1-1-1

Squat Clean Thruster 1-1-1

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

AMRAP 15 mins: Medicine Ball Cleans, Pull-ups and Toes-to-bars

Complete as many rounds as possible in 15 mins of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Toes-to-bars

Photo by @robcwilson @snoridgecrossfit

New online pairs competition from CrossFit:

  • The CrossFit PairUP ThrowDOWN
  • May 20 – May 24
  • Cost $20 per Pair
  • Partner options — M/M, W/W, or mixed pair
  • One workout to complete any time between Thursday and Monday
  • Rx’d and scaled divisions, plus age groups — Open, 35-44, 45-54, 55+

CrossFit Announces New Online Competition, More Community Events Going Forward

Any teams that want to sign up and participate in the CrossFit PairUP ThrowDOWN from May 20-24 are free to do so and I will program the WOD in class as a Team option. Note: You must sign up and register to participate.

Results

Front Squat 2-2-2 & 10-9-8-7-6-5-4-3-2-1: Front Squats, Box Jump Overs and Hand Release Push-ups

Front Squat 2-2-2

Front Squat 2-2-2

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

10-9-8-7-6-5-4-3-2-1: Front Squats, Box Jump Overs and Hand Release Push-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat (115#/75#)
Box Jump Over (24″/20″)
Hand Release Push-up

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Handstand Practices & 3 RFT: Run, Deadlifts and Strict Pull Ups

Alt EMOM 10 mins: Deadlifts and Handstand Practices

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
Handstand Practice
* Touch and go (mats)

3 RFT: Run, Deadlifts and Strict Pull Ups

3 rounds for time of:
Run 400m
21 Deadlifts, 1x bodyweight
12 Pull Up (Strict)
* Coaches put RX or Scaled for DL load (no numbers)

Photo by @robcwilson @snoridgecrossfit

The Real-Life Diet of CrossFit Pro Rich Froning, Who Nerds Out on Macros and Single-Origin Coffee 

No Results Picture

Jerk 2-2-2-2-2 & 5 RF-ME: Unbroken Wall Balls and Rows

Jerk 2-2-2-2-2

Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Push or Split

5 RF-ME: Unbroken Wall Balls and Rows

5 rounds for max reps of:
1 min – max rep Unbroken Wall Balls (20#/14#)
1 min – Row 150m/125m
* One UB set of WB in the minute, alternate Row 150/125m next minute

Photo by @robcwilson @snoridgecrossfit

Sneak Peak: “Resurgence” – 2020 CrossFit Games Documentary

Results

Results cont

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP & Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

Team WOD: 50-40-30: Row, Thrusters, Toes-to-bars and SDHP

50-40-30 reps, for time of:
Row Calorie
Thruster (75#/55#)
Toes-to-bar
Sumo Deadlift High-pull (75#/55#)
* Team of 2 split work and rest

Solo WOD: 6 RFT: Thrusters, Toes-to-bars and Row

6 rounds for time of:
9 Thrusters (75#/55#)
9 Toes-to-bars
9 Row Calories

Photo by @robcwilson @snoridgecrossfit

Games Central 04.30: Semifinals and a Look at “Resurgence

Results