EMOM for 8 mins: Squat Clean & 5 RFT: Squat Cleans and Chest-to-bar Pull-ups

EMOM for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

5 RFT: Squat Cleans and Chest-to-bar Pull-ups

5 rounds for time of:
5 Squat Cleans (135#/95#)
10 Chest-to-bar Pull-ups
Touch and go cleans.

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

Photo by @robcwilson @snoridgecrossfit

Eric Roza Gives CrossFit Staff Reasoning For Dave Castro Firing via Zoom Call

2022 CrossFit Games Season Guidelines

Registration for the Open begins Jan. 13, and the first workout will be released at 12 noon PT on Thursday, Feb. 24.

We will be running the Open for all three weeks per our normal gym tradition and the final week we will schedule a celebration for Friday Night Lights and hoping to have a good turnout!  Details to come.

Results

Back Squat: 2RM & AMRAP 15 mins: Rows, Air Squats, Double DB Deadlifts and Box Jumps

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

AMRAP 15 mins: Rows, Air Squats, Double DB Deadlifts and Box Jumps

Complete as many rounds as possible in 15 mins of:
Row 300m
15 Air Squats
12 Double Dumbbell Deadlifts, pick load
9 Box Jumps (24″/20″)
*Use DB or KB

Photo by @robcwilson @snoridgecrossfit

Results

Bench Press 1-1-1-1-1 & FT: Double Unders, Sit-ups and Push-ups

Bench Press 1-1-1-1-1

Bench Press 1-1-1-1-1

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

FT: Double Unders, Sit-ups and Push-ups

For time:
50 Double Unders
50 AbMat Sit-ups
25 Push-up (hand release)
40 Double Unders
40 AbMat Sit-ups
20 Push-up (hand release)
30 Double Unders
30 AbMat Sit-ups
15 Push-up (hand release)
20 Double Unders
20 AbMat Sit-ups
10 Push-up (hand release)
10 Double Unders
10 AbMat Sit-ups
5 Push-up (hand release)

Photo by @robcwilson @snoridgecrossfit

2022 is off to a bang. Firing the GM of Sport for CrossFit one week before Open registration begins. This will be interesting.

CROSSFIT PARTS WAYS WITH DAVE CASTRO

How to Watch: The 2022 Wodapalooza Fitness Festival and Schedule of Events

Results

Clean & Jerk: 10 Min to find 1RM & Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press

Clean & Jerk: 10 Min to find 1RM

Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.

Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press

3 rounds for time of:
21 Row Calories
15 Box Jump Overs (24″/20″)
9 Dumbbell Devil Press (50#/35#)
* Use two DB’s for Devil Press

Photo by @robcwilson @snoridgecrossfit

Results

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice & FT: Handstand Holds, Rows, Plank Holds and Ring Support Holds

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.

FT: Handstand Holds, Rows, Plank Holds and Ring Support Holds

For time:
Handstand Hold (2 mins)
Row 500m
Plank Hold (2 mins)
Row 500m
Ring Support Hold (2 mins)
Row 500m
* Must accumulate total of 2 min in each hold before moving on. HS Hold on wall.

Photo by @robcwilson @snoridgecrossfit

Eric Roza Starts Talks in Post Dave Castro Landscape

Wodapalooza Enhances Livestream to Feature Full Coverage For All Elite Divisions, Including Teams of 3

Results

Shoulder Press: 1RM & Row: 3 x 1000m

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.

Row: 3 x 1000m

Each for time:
Row: 3 x 1000m

Rest as needed between efforts.

Photo by @robcwilson @snoridgecrossfit

This sounds “awesome”: “The workouts for the Open this year are going to be something special. I think they’re going to be tests everybody enjoys and the reason why we’ll enjoy them as a community, is because they’re going to test you and push you further than I think we’ve pushed and tested people in the Open in the past.” ~ Dave Castro

Key CrossFit Open dates: For a complete season schedule, use our calendar.

  • January 13, 2022 — Open registration begins
  • February 24-28 — Open Week 1
  • March 3-7 — Open Week 2
  • March 10-14 — Open Week 3

2022 CrossFit Open Workouts Finalized, “Will be Very Painful” Castro Promises

Results

Back Squat: 4RM & AMRAP 17 mins: Strict Pull-ups, Feet Elevated Push-ups, and MB Cleans

Back Squat: 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

AMRAP 17 mins: Strict Pull-ups, Feet Elevated Push-ups, and MB Cleans

Complete as many rounds as possible in 17 mins of:
4 Strict Pull-ups
8 Feet Elevated Push-ups (24″/20″)
12 Medicine Ball Cleans (20#/14#)
* Scale to 8 ring rows and 8 regular push-ups per round

Photo by @robcwilson @snoridgecrossfit

Results