Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2B & Solo WOD: AMRAP 15 mins: Run, Clean & Jerks, Box Jump Overs, and T2B

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and T2B

As a Team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115/75)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars

Solo WOD: AMRAP 15 mins: Run, Clean & Jerks, Box Jump Overs, and T2B

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Power Clean & Jerks (115/75)
5 Box Jump Overs (24″/20″)
7 Toes-to-bars

Photo by @snoridgecrossfit

Results

Back Squat 5-5-5 & 6 RFT: Run, Hang Power Cleans, and Back Squats

Back Squat 5-5-5

Back Squat 5-5-5

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

6 RFT: Run, Hang Power Cleans, and Back Squats

6 rounds for time of:
Run 200m
5 Hang Power Cleans (135/95)
10 Back Squats (135/95)

Photo by @snoridgecrossfit

Results

Results cont

EMOM for 6 mins: 1 Power Snatch + 2 Overhead Squat & 7 RFT: Rows, Muscle-ups, and Power Snatches

EMOM for 6 mins: 1 Power Snatch + 2 Overhead Squat

1 1 Power Snatch + 2 Overhead Squat, pick load

Every 1 min for 6 mins.

7 RFT: Rows, Muscle-ups, and Power Snatches

7 rounds for time of:
Row 150m
3 Muscle-ups
3 Power Snatches (135/95)
* Scale 3 Ring MU to 3 BMU or to 6 Ring Dips each rd

Time to register for the CF Games Open:

SRCF Athletes Signed up: 20

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes

Photo by @snoridgecrossfit

Results

Deadlift 3-3-ME & AMRAP 12 mins: C2B Pull-ups, Deadlifts, Handstand Push-ups and Deadlifts

Deadlift 3-3-ME

Deadlift 3-3-ME

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

AMRAP 12 mins: C2B Pull-ups, Deadlifts, Handstand Push-ups and Deadlifts

Complete as many rounds as possible in 12 mins of:
12 Chest-to-bar Pull-ups
8 Deadlifts (245/165)
12 Handstand Push-ups
8 Deadlifts

Photo by @snoridgecrossfit

The Open Report: Week 3

Results

Squat Clean 2-2-2-2 (Touch and Go) & 5 mins Max Rep Repeats: Row, Wall Ball and Row Med Ball Cleans

Squat Clean 2-2-2-2 (Touch and Go)

Squat Clean 2-2-2-2

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

5 mins Max Rep Repeats: Row, Wall Ball and Row Med Ball Cleans

In 5 mins, for max reps of:
Row 500m
max reps in remaining time Wall Balls (20/14)
— Rest 5 mins —
In 5 mins, for max reps of:
Row 500m
max reps in remaining time Medicine Ball Cleans (20/14)

Photo by @snoridgecrossfit

Results

Results cont

Bench Press 10-8-6-4-2 & "Death By" Burpee Box Jump

Bench Press 10-8-6-4-2

Bench Press 10-8-6-4-2

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

“Death By” Burpee Box Jump

Death By Burpee Box Jump

With a continuously running clock perform:
1 Burpee Box Jump (24″/20″) in the first 1 min
2 Burpee Box Jumps (24″/20″) in the second 1 min
3 Burpee Box Jumps (24″/20″) in the third 1 min

Continuing this for as long as you are able.

Photo by @snoridgecrossfit

The Open Report: Week 2

Results

Results cont

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks & Solo WOD: 21-15-9: Row Cal, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs and Clean and Jerks

Team WOD: 42-30-18: Row, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs, and Clean and Jerks

42-30-18 reps, for time of:
Row (Cal)
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)

Solo WOD: 21-15-9: Row Cal, Front Squats, Sumo Deadlift High-pulls, Box Jump Overs and Clean and Jerks

21-15-9 reps, for time of:
Row Calorie
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24″/20″)
Power Clean & Jerk (95/65)

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Double Unders and Squat Snatches & 5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

E2MOM for 12 mins: Double Unders and Squat Snatches

Every 2 mins for 12 mins do:
20 Double Unders
1 Squat Snatch, pick load

5 RFT: Deadlifts, Hang Power Snatches and Overhead Squats

5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)

Photo by @snoridgecrossfit

Results

Back Squat 6-6-6 & FT: Row, T2B, Alternating V-ups, and AbMat Sit-ups

Back Squat 6-6-6

Back Squat 6-6-6

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

FT: Row, T2B, Alternating V-ups, and AbMat Sit-ups

For time:
60/48 Row Calories
30 Toes-to-bars
40/32 Row Calories
30 Alternating V-ups
20/16 Row Calories
30 AbMat Sit-ups
10/8 Row Calories

Photo by @snoridgecrossfit

Results

1 Power Clean + 2 Push Jerk: 1RM & Alt EMOM 18 mins: Rows, Push Jerks, and KB Swings

1 Power Clean + 2 Push Jerk: 1RM

Record your best 1 Power Clean + 2 Push Jerk 1 rep max lift.

Alt EMOM 18 mins: Rows, Push Jerks, and KB Swings

Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Push Jerks (115/75)
12 Kettlebell Swings (53/35)

Photo by @snoridgecrossfit

Register for the CF Games Open!

  • Runs 2/29 – 3/18
  • 3 Workouts over 3 weeks every Friday in all classes
  • This year the top 25% of each age division advances to Quarterfinals. If you don’t register for the Open then don’t expect to do the Quarterfinal WOD’s.
  • SRCF Athletes Signed up: 16

Results

Results cont