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Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Rows, Back Squats and Pull-ups
Complete as many rounds as possible in 18 mins of:
Row 250m
10 Back Squats (95#/65#)
6 Pull-ups
Photo by @robcwilson @snoridgecrossfit
AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push PressComplete as many rounds as possible in 10 mins of:
1 Deadlift (115#/75#)
1 Hang Power Clean (115#/75#)
1 Front Squat (115#/75#)
1 Push Press (115#/75#)
* Any time the weight settles on the ground perform 5 Burpees.
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 10 mins of:
1 Deadlift, 115/75 lbs
1 Hang Power Clean, 115/75 lbs
1 Front Squat, 115/75 lbs
1 Push Press, 115/75 lbs
Any time the weight settles on the ground perform 5 Burpees.
Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box JumpsComplete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20
Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!
Eric Roza Lays Out New Approach, Details For 2021 And Beyond
Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* use mats
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com
* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2
Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell SwingsComplete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
