Muscle-ups 3x max rep & 7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars

Muscle-ups 3x max rep

Muscle-ups 3x max rep

Rest as needed between sets.

7 RFT: Run, C2B Pull-ups, Handstand Push-ups, and Toes-to-bars

7 rounds for time of:
Run 200m
7 Chest-to-bar Pull-ups
7 Handstand Push-ups
7 Toes-to-bars
Rest 1 min

Photo by @snoridgecrossfit

Results

Jerk 3-2-1-1-1 & FT: Double Unders and Clean & Jerks

Jerk 3-2-1-1-1

Jerk 3-2-1-1-1

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

FT: Double Unders and Clean & Jerks

For time:
50 Double Unders
10 Clean & Jerks (135/95)
40 Double Unders
8 Clean & Jerks
30 Double Unders
6 Clean & Jerks
20 Double Unders
4 Clean & Jerks
10 Double Unders
2 Clean & Jerks

Photo by @snoridgecrossfit

Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees & Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees & Checkout: Chipper: Run, Hollow Rocks, AbMat Sit-ups

Team WOD: 21-15-9-9-15-21: Partner Deadlifts and Synchronized Bar Facing Burpees

21-15-9-9-15-21 reps, for time of:
Partner Deadlift (275/185)
Synchronized Bar Facing Burpee

Solo WOD: 12-9-6-9-12: Deadlifts and Bar Facing Burpees

12-9-6-9-12 reps, for time of:
Deadlift (225/155)
Bar Facing Burpee

Checkout: Chipper: Run, Hollow Rocks, AbMat Sit-ups

For time:
Run 200m
21 Hollow Rocks
21 AbMat Sit-ups
Run 100m
15 Hollow Rocks
15 AbMat Sit-ups
Run 50m
9 Hollow Rocks
9 AbMat Sit-ups

Photo by @snoridgecrossfit

Results

Power Clean + Squat Clean 1-1-1-1 & FT: Rows, Air Squats and Power Cleans

Power Clean + Squat Clean 1-1-1-1

Power Clean + Squat Clean 1-1-1-1

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

FT: Rows, Air Squats and Power Cleans

For time:
Row 500m
100 Air Squats
15 Power Cleans (185/125)

Photo by @snoridgecrossfit

Results

Results cont

Alt EMOM 10 mins: Strict Pull-ups and Strict Handstand Push-ups & 7 RFT: Rope Climbs, Wall Balls, KB Swings and Double Unders

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

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Strict Handstand Push-ups

7 RFT: Rope Climbs, Wall Balls, KB Swings and Double Unders

7 rounds for time of:
1 Rope Climb (15 ft)
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
20 Double Unders

Post total time.

Photo by @snoridgecrossfit

The 2023 CrossFit Open Week 3 Recap

Results

E2MOM for 12 mins: Squat Snatch + Overhead Squat & AMRAP 18 mins: Rows, Overhead Squats and Toes-to-bars

E2MOM for 12 mins: Squat Snatch + Overhead Squat

Every 2 mins for 12 mins do:
1 Squat Snatch + Overhead Squat, pick load

AMRAP 18 mins: Rows, Overhead Squats and Toes-to-bars

Complete as many rounds as possible in 18 mins of:
Row 250m/225m
7 Overhead Squats (95/65)
7 Toes-to-bars

Photo by @snoridgecrossfit

Benefits of the Hook Grip

Results

Bench Press 1-1-1-1 & AMRAP 12 mins: Hang Power Cleans, Push-ups and Deadlifts

Bench Press 1-1-1-1

Bench Press 1-1-1-1

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

AMRAP 12 mins: Hang Power Cleans, Push-ups and Deadlifts

Complete as many rounds as possible in 12 mins of:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)

Photo by @snoridgecrossfit

How Six Miserable Minutes Made Me a Better Athlete

Watch Brooke Wells Make CrossFit Open 23.3 Look Easy

2023 CrossFit Quarterfinals Overview, Dates & Registration

Results

Back Squat 2RM & 4 RFT: Back Squats, Box Jumps, and Burpees

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.

4 RFT: Back Squats, Box Jumps, and Burpees

4 rounds for time of:
15 Back Squats (135/95)
12 Box Jumps (24″/20″)
9 Burpees

Photo by @snoridgecrossfit

The Open is closed and score are being finalized through this Wednesday.  As of right now it looks like we will have 5 people moving onto Quarterfinals. The Top 10% of Individuals by Region and Top 10% of Age Groups move onto the next stage.

In the next few weeks those 5 will tackle the virtual Quaterfinals workouts over a 2-3 day period (3 days individuals/2 days age group Masters).

Congrats to: Reid (Top 98%), Jules (Top 99%), Cierra (Top 90%), Bob T. (Top 90% age group 50-54) and Tom (Top 91% age group 45-49)

2023 Quaterfinals Overview

What Are the 2023 CrossFit Games Quarterfinals?

Results

Results cont

Team Chipper: Row, Deadlifts, KB Swings, Med Ball OH Lunges and Partner Holds & Solo WOD: Chipper: Row, Deadlifts, Goblet Squats, KB Swings, and Med Ball OH Lunges

Team Chipper: Row, Deadlifts, KB Swings, Med Ball OH Lunges and Partner Holds

As a team of 2:
Each partner must complete for time:
30 Row Calories
While partner holds Deadlift (185/135)
–then–
30 Deadlifts (185/135)
While partner holds Goblet Squat Hold (53/35)
–then–
30 Kettlebell Swings (53/35)
While partner Hangs on Bar
–then–
Each partner completes relay style:
100m Overhead Walking Lunge (20/14)

Solo WOD: Chipper: Row, Deadlifts, Goblet Squats, KB Swings, and Med Ball OH Lunges

For time:
30 Row Calories
30 Deadlifts (185/135)
30 Kettlebell Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
Med Ball Overhead Walking Lunge (20/14) 100m

Photo by @snoridgecrossfit

Results

    Membership Information Request


    Name (required)

    Email (required)

    Phone Number