Team WOD: 24 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, and Run & Solo WOD: 12 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, Run and Rest

Team WOD: 24 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, and Run

24 rounds for time of:
1 Power Clean, 135/95 lbs
3 Hang Squat Cleans, 135/95 lbs
4 Lateral Burpee Over Bars
Run, 50 m

Solo WOD: 12 RFT: Power Cleans, Hang Squat Cleans, Lateral Burpees, Run and Rest

12 rounds for time of:
1 Power Clean, 135/95 lbs
3 Hang Squat Cleans, 135/95 lbs
4 Lateral Burpee Over Bars
Run, 50 m
Rest 30 secs

EMOM for 7 mins: Squat Snatch & 3x RFT: Run, Power Snatches, Overhead Squats and Muscle-ups; Rest

EMOM for 7 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 7 mins.

3x RFT: Run, Power Snatches, Overhead Squats and Muscle-ups; Rest

3 rounds, each round for time, of:
Run 400m
18 Power Snatches (95#/65#)
12 Overhead Squats (95#/65#)
6 Ring Muscle-ups

Rest 3 mins between each round.

Photo by @snoridgecrossfit

Shoulder Press: 1RM & AMReps 15 mins: Shuttle Runs, Wall Walks

Shoulder Press: 1RM

Record your best Shoulder Press 1 rep max lift.

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

AMReps 15 mins: Shuttle Runs, Wall Walks

As many reps as possible in 15 mins of:
2 Shuttle Runs, 50 ft
3 Wall Walks
4 Shuttle Runs, 50 ft
3 Wall Walks
6 Shuttle Runs, 50 ft
3 Wall Walks
8 Shuttle Runs, 50 ft
3 Wall Walks
10 Shuttle Runs, 50 ft
3 Wall Walks
12 Shuttle Runs, 50 ft
3 Wall Walks
14 Shuttle Runs, 50 ft
3 Wall Walks
16 Shuttle Runs, 50 ft
3 Wall Walks
18 Shuttle Runs, 50 ft
3 Wall Walks
20 Shuttle Runs, 50 ft

Photo by @snoridgecrossfit

Results

Front Squat 3-3-ME & 4 RFT: Walking Lunges and Sit-ups

Front Squat 3-3-ME

Front Squat 3-3-ME

Use the same weight for each set.
Rest as needed between sets.

4 RFT: Walking Lunges and Sit-ups

4 rounds for time of:
Walking Lunge 50m
50 Abmat Sit-ups

Photo by @snoridgecrossfit

Introducing CrossFit’s New CEO, Don Faul

2022 NOBULL CrossFit Games Finale Recap (from Morning Chalk Up)

The final day of the 16th annual NOBULL CrossFit Games in Madison, WI is over, and with that the 2022 Games season has concluded.

Well, it’s all done, and the champions have been crowned for another year. Although it looked like we might have some new blood atop the podiums, this year turned out to be exactly like last year as all three champions – Justin Medeiros, Tia-Clair Toomey and Rich Froning’s CrossFit Mayhem Freedom all won, again. But we saw some new faces join the fold, most notably Emma Lawson, Arielle Loewen, Ricky Garard and Roman Khrennikov, so the future is definitely bright

One big number: This is now the number of all numbers: six. That is the amount of straight titles Toomey has won, which puts her ahead of Froning’s four and Mat Fraser’s five.

Day 5 By The Numbers

Here are some final numbers to round out the 2022 CrossFit Games:

  • 2 – Back-to-back Games wins for Justin Medieros.
  • – Medeiros is the third man to win back-to-back Games wins following Froning and Fraser.
  • 6 – The total number of CrossFit Games individual wins by Tia-Clair Toomey, making her the winningest and greatest Games athlete of all time.
  • 7 – The number of consecutive first place event finishes by CrossFit Mayhem beating their own record from last year.
  • 10 – The total number of Games gold medals that Rich Froning has won. He took four as an individual, and with this one, six as a team athlete.
  • 17 – The age of 2022 rookie of the year, Emma Lawson.
  • 18 – Mal O’Brien’s age as the youngest ever podium athlete in Games history. Annie Thorisdottir was the previous youngest at 20 in 2010.

One last thing: In case you are already itching for another season, CrossFit has already announced that the 2023 campaign will kick off with the CrossFit Open on Feb. 16 and the Games themselves will kick off earlier than this year — July 31st. Start the countdown!

Results

Weighted Ring Dip 5-5-5-5-5 & Single Unders (Unbroken) 4 x 30 & AMRAP 14 mins: Alt Single Arm Devil Press and Strict Pull-ups

Weighted Ring Dip 5-5-5-5-5

 

Weighted Ring Dip 5-5-5-5-5

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

 

Single Unders (Unbroken) 4 x 30

 

Single Unders (Unbroken) 4 x 30

Rest as needed between efforts.

 

AMRAP 14 mins: Alt Single Arm Devil Press and Strict Pull-ups

 

Complete as many rounds as possible in 14 mins of:
10 Alternating Single Arm Devil Press (50#/35#)
5 Strict Pull-ups

Photo by @snoridgecrossfit

Definition of Strength 

Highlights from the Sandbag Ladder at the 2022 Games.

WATCH

2022 Fittest On Earth

WOMEN
1. Tia-Clair Toomey
2. Mallory O’Brien
3. Laura Horvath

MEN
1. Justin Medeiros
2. Roman Khrennikov
3. Ricky Garard 

TEAMS
1. CrossFit Mayhem Freedom
2. CrossFit Oslo Navy Blue
3. CrossFit Invictus

Results

Results cont

31 Heroes & Solo WOD: AMRAP 20 mins: Thrusters, Rope Climbs, Box Jumps, and Run With Bumper Plate

31 Heroes

Teams of 2 – complete as many rounds as possible in 31 mins of:
Partner A:
8 Thrusters (155#/105#)
6 Rope Climbs, 15 ft
11 Box Jumps (30″/24″)
Partner B:
400m Bumper Run (45#/25#)

Once partner B returns from the run, partner A will grab the sandbag and begin their run, while partner B continues work wherever partner A left off.

Solo WOD: AMRAP 20 mins: Thrusters, Rope Climbs, Box Jumps, and Run With Bumper Plate

Complete as many rounds as possible in 20 mins of:
4 Thrusters (155#/105#)
3 Rope Climbs, 15 ft
6 Box Jumps (30″/24″)
200m Bumper Run (45#/25#)

Photos by @snoridgecrossfit

SRCF Olympic Lifting Clinic
  • When: 8/27 Saturday 9:45am-11:15am
  • Where: SRCF (Duh)
  • Cost: $20 (Register via MindBody avail starting 8/15)
  • Led by Coaches Julianna , Reid and Zeke

This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. The focus will be on technique over load and emphasize bar path, speed and positioning.

This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

New Movements Mark First Games for Bozman

Why CrossFit Games “The Capitol” is My Favorite Event in Years

Results

EMOM for 7 mins: Power Snatch & 3 x AMRAP 4 mins: Power Snatches, Lateral Burpees, and DU

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

3 x AMRAP 4 mins: Power Snatches, Lateral Burpees, and DU

For 3 cycles:
AMRAP in 4 mins of:
5 Power Snatches (95#/65#)
10 Lateral Burpee (Over Barbell)
20 Double Unders

Rest 2 mins between each cycle.
For each cycle continue the AMRAP.

Photo by @snoridgecrossfit

Results

Front Squat 5-5-ME & Alt EMOM 18 mins: Run, DB Front Squats and AbMat Sit-ups

Front Squat 5-5-ME

Front Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Run, DB Front Squats and AbMat Sit-ups

Every 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups

Photo by @snoridgecrossfit

Results

Shoulder Press 2-2-2 & CrossFit Games Open 16.4 / 17.4

Shoulder Press 2-2-2

Shoulder Press 2-2-2

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

CrossFit Games Open 16.4 / 17.4

Complete as many rounds as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#)
55 Row Calories
55 Handstand Push-ups

Photo by @snoridgecrossfit

Results

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