WOD 2024.05.06

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories

Photo by @snoridgecrossfit

CrossFit Publishes Individual & Team Semifinal Events Hours After ‘Leak’

Results

Results cont

WOD 2024.05.01

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Murph Prep – Workout 1

4 rounds, 4 mins each, for max reps of:
Run, 400 m
max reps in remaining time [ 5 Pull-ups + 10 Push-ups + 15 Air Squat ]
Rest 1 min

 

Photo by @snoridgecrossfit

Athletes React to Quarterfinal Season-Ending Penalties

Results

WOD 2024.04.22

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

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

Workout 1 – 2024 CrossFit Games Quarterfinals

4 rounds, 1 min per station, for max reps of:
Snatch (135/85)
Row Calorie
Dumbbell Box Step-up (50/35 lbs, 20″)
Rest 1 min

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

 

Photo by @snoridgecrossfit

Results

Results cont

Quarterfinals WOD Results

A Guide to the 2024 CrossFit Games Season

12 out of 15 people who advanced to the Individual and Age Group Quarterfinals competed through this past weekend. Four grueling workouts that were well progammed and super challenging for all! We take a lot of pride in how our gym qualified so many individuals and for how well everyone performed. There was a lot to learn both as athletes and as an overall gym in terms of areas to focus on and improve and things to continue doing. I’m already looking forward to next year’s competition season for SRCF!

Here’s the final standings:

WOD 2024.04.10

Alt EMOM 12 mins: Squat Snatches and Clean & Jerks

Every 1 min for 12 mins, alternating between:
1 Squat Snatch, pick load
1 Clean & Jerk, pick load

 

Pt. 1: 5 RFT: Squat Snatches and Run

5 rounds for time of:
3 Squat Snatches, pick load
Run 100m

 

Pt. 2: 5 RFT: Clean & Jerks and Run

5 rounds for time of:
3 Clean & Jerks, pick load
Run 100m

BTWB

Photo by @snoridgecrossfit

Your Complete Guide to Mastering the Snatch

Results

WOD 2024.04.09

Back Squat : 5 Rep Max

Log your best Back Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

 

40-30-20-10: Back Squats, AbMat Sit-ups and Kettlebell Swings

40-30-20-10 reps, for time of:
Back Squat, 95/65 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs

 

Quarterfinals Athletes: FT: Muscle-ups, GHD Sit-ups, and Assault Bike Cal

For time:
5 Muscle-ups
10 GHD Sit-ups
10 Assault Bike Calories
4 Muscle-ups
8 GHD Sit-ups
8 Assault Bike Calories
3 Muscle-ups
6 GHD Sit-ups
6 Assault Bike Calories
2 Muscle-ups
4 GHD Sit-ups
4 Assault Bike Calories
1 Muscle-up
2 GHD Sit-ups
2 Assault Bike Calories

 

Photo by @snoridgecrossfit

A Quick Pivot: Hannah Black Talks Late Adjustment to “CrossFit Invictus Unconquerable” Roster

Results

WOD 2024.04.06

Solo WOD: AMRAP 15 mins: Wall Balls, Bar Muscle-ups, and Wall Walk Burpees

Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs
5 Bar Muscle-ups
2 Wall Walk Burpees
Rest 30 secs

Team WOD: AMRAP 25 mins: Wall Balls, Bar Muscle-ups, and Wall Walk Burpees

Complete as many rounds as possible in 25 mins of:
20 Wall Balls
10 Bar Muscle-ups
5 Wall Walk Burpees

Photo by @snoridgecrossfit

Become a High-Rep Pull-Up Master With the Kipping Pull-Up

Results

Thruster 5-5-5 & AMRAP 15 mins: Burpees, Thrusters, and Sit-ups

Thruster 5-5-5

Thruster 5-5-5

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

AMRAP 15 mins: Burpees, Thrusters, and Sit-ups

Complete as many rounds as possible in 15 mins of:
6 Burpees
9 Thrusters (75/55)
12 AbMat Sit-ups

Quarterfinals Athletes: Alt EMOM: KB Swings and Muscle-ups

Every 1 min for 10 mins, alternating between:
10 Kettlebell Swings (70/53)
3 Muscle-ups

BTWB

Photo by @snoridgecrossfit

Morning Chalk Up’s Guide to the 2024 CrossFit Quarterfinals

Our “7 Questions Leading Up to the 2024 CrossFit Open,” Answered

Results

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups & Pt. 2: EMOM for 6 mins: Squat Clean & Quarterfinals Athletes: GHD Practice

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up

Pt. 2: EMOM for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

Quarterfinals Athletes: GHD Practice

3 rounds for quality of:
10 GHD Sit-ups
10 GHD Hip Extensions

Photo by @snoridgecrossfit

After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.

Quarterfinals Overview

The Open Report: Week 9 — The Highlights

Results

Results cont

24.2 Rx’d – CrossFit Games Open & 24.2 Scaled – CrossFit Games Open

24.2 Rx’d – CrossFit Games Open

Complete as many rounds as possible in 20 mins of:
Row 300m
10 Deadlifts (185/125)
50 Double Unders

24.2 Scaled – CrossFit Games Open

Complete as many rounds as possible in 20 mins of:
Row 300m
10 Deadlifts (135/95)
50 Single Unders

Photo by @snoridgecrossfit

WORKOUT DESCRIPTION & SCORECARD

Open Workout 24.2 Demo

The Open Report: Week 7 — The (Chalk) Dust Settles

Results

24.2 Registered Athletes Results

Snatch 3-3-2-2-1-1-1 & 3 RFT: Rows and Power Snatches

Snatch 3-3-2-2-1-1-1

Snatch 3-3-2-2-1-1-1

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

3 RFT: Rows and Power Snatches

3 rounds for time of:
Row 750m
10 Power Snatches (135/95)
Rest 2 mins

Photo by @snoridgecrossfit

How to Watch the 2024 CrossFit Open 24.2

Dave Castro’s 24.2 CrossFit Open Hint is a Chess Pawn

CrossFit Open Workout 24.1 Livestream Numbers Surpass 2023 Figures

Results