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Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Rows, Muscle-ups and Run4 rounds for time of:
Row 250m
5 Muscle-ups
Run 200m
* Sub 5 Bar MU or 10 C2B pull-ups or 15 Ring Rows for each round
Photo by @robcwilson @snoridgecrossfit
It may be dry but stay warm out there!
The 2022 NOBULL CrossFit Open Starts in 100 Days
The 2021 Ultimate CrossFitters Guide to Black Friday and Cyber Monday
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
T.U.P.15-12-9-6-3 reps, for time of:
Power Clean (135#/95#)
Pull-up
Front Squat (135#/95#)
Pull-up
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Power Snatch + Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
AMRAP 18 mins: Run, Power Snatches, Overhead Squats and Squat SnatchesComplete as many rounds as possible in 18 mins of:
Run 200m
7 Power Snatches (95#/65#)
5 Overhead Squats (95#/65#)
3 Squat Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
SCHEDULE ALERT:
Thanksgiving week hours are as follows:
What We Know About the 2022 Season: What’s Changed, and What Hasn’t
The Open returns Feb. 24, 2022.
Team WOD: AMRAP 24 mins: Double Unders, Deadlifts, Hang Power Cleans, Push Jerks and C2B Pull-upsAs a team of 2 complete as many rounds as possible in 24 mins of:
60 Double Unders
50 Deadlifts (135#/95#)
40 Hang Power Cleans (135#/95#)
30 Push Jerks (135#/95#)
20 Chest-to-bar Pull-ups
* As a team of 2 alternate work/rest
5 rounds for time of:
30 Double Unders
14 Deadlifts (135#/95#)
12 Hang Power Cleans (135#/95#)
10 Push Jerks (135#/95#)
8 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit
Mayhem Making Monstrous Offseason Moves, Adds 2 Top Ten Games Finishers, 4 Total
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Front Squats and Rope ClimbsFor time:
10 Front Squats (135#/95#)
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb
7 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb
5 Front Squats
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
2 Front Squats
1 Rope Climb
1 Front Squat
1 Rope Climb
* Must cover shins for Rope Climbs, scale to 2 Supine Climbs per round
Photo by @robcwilson @snoridgecrossfit
The Open begins Feb. 24, 2022 and will run three weeks again! The season schedule has been released along with some changes to the Age Groups as they will now have an online Qaurterfinal and Semifinal instead of the Age Group Qualifier.
As a team of 2 complete for time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
* As a team of 2 alternate work/rest on the movements. Run is together.
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photos by @robcwilson @snoridgecrossfit
Great turnout for the Frankenchipper 2.0 today! Next year will be more costumes!
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row Cal, Dumbbell Snatches, Double Unders, and Med Ball Cleans3 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.
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
Pt. 1 1RM Clean in 4 MinsRecord 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
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.
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
Photo by @robcwilson @snoridgecrossfit
Want to register a score before the dealine on Monday? Go here for details and how to sign up.
FQ: Handstand Push-up and Handstand Walk PracticeFor quality:
Handstand Push-up Practice
Handstand Walk Practice
* 15 minutes to practice strict or kipping HSPU or HS Walks and Holds
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#)
Photo by @robcwilson @snoridgecrossfit
Back Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rope Climbs, Runs, and Back SquatsFor time:
2 Rope Climbs (15 ft)
Run 400m
21 Back Squats (135#/95#)
3 Rope Climbs
Run 400m
15 Back Squats
4 Rope Climbs
Run 400m
9 Back Squats
* Scale RC to 2 Supine RC
Photo by @robcwilson @snoridgecrossfit
Austin, Madison, Denver in Contention to Host CrossFit Games in 2023