Category: WOD
Deadlift: 6RM & Ralph
Ralph
4 rounds for time of:
8 Deadlifts (250#/175#)
16 Burpees
3 Rope Climbs, 15 ft
Run 600m
British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. ~ www.crossfit.com
Photo by @snoridgecrossfit
Deadlift: 6RM
Power Clean 3-2-2-1-1-1 & AMRAP 10 mins: Run and Power Cleans
Power Clean 3-2-2-1-1-1
Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Run and Power Cleans
Complete as many rounds as possible in 10 mins of:
Run 100m
5 Power Cleans (155#/105#)
Photo by @snoridgecrossfit
Stop Using This Cue for Butterfly Pull-Ups!
New for the 2023 season, @CrossFit will introduce a worldwide ranking system. This system will be similar to both professional tennis and professional golf ranking systems. Athletes will earn points based on their performance during the CrossFit Games season.
The previous two years of an athlete’s performance in the Open, Quarterfinals, Semifinals, and Games will be used to calculate their ranking. Placing higher in these stages and advancing further in the season will earn them more points.
Power Clean 3-2-2-1-1-1
Power Clean 3-2-2-1-1-1
Power Clean 3-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5 & AMRAP 15 mins: Wall Walks, Pull-ups, Push-ups and Air Squats
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Wall Walks, Pull-ups, Push-ups and Air Squats
Complete as many rounds as possible in 15 mins of:
1 Wall Walk
5 Pull-ups
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Bench Press 5-5-5
Bench Press 5-5-5
Bench Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat: 1RM & 10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans
Front Squat: 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
10-9-8-7-6-5-4-3-2-1: Toes-to-bars and Med Ball Cleans
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Toes-to-bar
Medicine Ball Clean (20#/14#)
Photo by @snoridgecrossfit
Front Squat: 1RM
Front Squat: 1RM
Log your best Front Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run & Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run
Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run
As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24″/20″)
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)
* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.
Post total time.
Solo WOD: Run, Burpee Box Jumps, Power Cleans, Row, Sit-ups, KB Swings and Run
For time:
Run 200m
15 Burpee Box Jumps (24″/20″)
25 Power Cleans (135#/95#)
Row 750m
50 AbMat Sit-ups
75 Kettlebell Swings (53#/35#)
Run 200m
Photo by @snoridgecrossfit