Community. Coaching. Caring.
Every 1 min for 15 mins, alternating between:
5 Bar Muscle-ups
10 Single Arm Dumbbell Overhead Squats (50/35)
15/12 Row Calories
Rest 2 minutes before Pt. 2
Photo by @snoridgecrossfit
Back Squat 1RMLog your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
7 rounds for time of:
12 Deadlifts (115/75)
9 Back Squats (115/75)
7 Toes-to-bars
Photo by @snoridgecrossfit
Team WOD: Air Force WOD
As a Team of 2 complete for time:
40 Thrusters (95/65)
40 Sumo Deadlift High-pulls
40 Overhead Squats
40 Push Jerks
40 Front Squats
Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member on the bar at a time.
Post total time.
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters (95/65)
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
Photo by @snoridgecrossfit
Hero Week is complete! Hard week of honoring our nation’s heroes with some workouts we haven’t done before.
Individuals & Teams Will Jump on a Trek Mountain Bike Again This Year
Dumbbell Bench Press 10-10-10Dumbbell Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Devil Press, 50/35 lbs
Air Squat
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Annie Sakamoto’s CrossFit Santa Cruz Central Closes Its Doors
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
5 RFT: Run, Deadlifts and Back Squats5 rounds for time of:
Run 200m
15 Deadlifts (135/95)
10 Back Squats (135/95)
Photo by @snoridgecrossfit
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Wall Balls and Toes-to-barsFor time:
20 Wall Balls (20/14)
10 Toes-to-bars
18 Wall Balls
9 Toes-to-bars
16 Wall Balls
8 Toes-to-bars
14 Wall Balls
7 Toes-to-bars
12 Wall Balls
6 Toes-to-bars
10 Wall Balls
5 Toes-to-bars
8 Wall Balls
4 Toes-to-bars
6 Wall Balls
3 Toes-to-bars
4 Wall Balls
2 Toes-to-bars
2 Wall Balls
1 Toes-to-bar
Photo by @snoridgecrossfit
He’s back! Sort of:
BREAKING: Justin Bergh Out, Dave Castro New Leader of CrossFit Sport Team
Go Every 2 mins:
Handstand Walk: 5x 20 ft
Each for time.
Rest as needed between efforts.
Complete as many rounds as possible in 10 mins of:
1 Rope Climb, 15 ft
2 Shuttle Runs, 50 ft
2 Rope Climbs, 15 ft
4 Shuttle Runs, 50 ft
3 Rope Climbs, 15 ft
6 Shuttle Runs, 50 ft
…
Continue adding 1 Rope Climb rep and 2 Shuttle Run reps each round until time expires.
1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
Photo by @snoridgecrossfit
Power Snatch (Touch & Go) 3-3-3-3-3Power Snatch (Touch & Go) 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
3 Power Snatches (135/95)
5 Lateral Burpee Over Barbells
7 Box Jumps (24″/20″)
Photo by @snoridgecrossfit
Schedule Change for Summer:
Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months
How to Watch: The 2023 Europe Semifinal and Schedule of Events
Hang Power Clean & Jerk 2-2-2-2-2Hang Power Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 8 mins of:
6 Hang Power Cleans (115/75)
3 Push Jerks (115/75)
20 AbMat Sit-ups
Photo by @snoridgecrossfit
Schedule Change for Summer:
Starting June 3rd the Saturday class schedule will be only one WOD from 9am -10am for summer months
Nerding Out on Semifinals: 15 Stats from the Final Day at North America West Semifinals
Back Rack Alternating Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: C2B Pull-ups, Wall Balls and KB SwingsComplete as many rounds as possible in 20 mins of:
5 Chest-to-bar Pull-ups
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
Photo by @snoridgecrossfit
Events:
before he moves a good sendoff. As usual, we will program the full, 1/2, and team version. Want to do something different this year? Do the team version with both partners wearing a vest, try a new rep format, or go without a vest and see how fast you can go.What We Can Take Away from 2023 NOBULL CrossFit Games Semifinals Week One
Congratulations to James Sprague for qualifying as an individual for the 2023 CrossFit Games!!
(He competed in the Games as a teen and his dad has competed multiple times as a Master, including his first trip as a member of OUR gym.)
