Category: WOD

Team WOD: 8 min to find 1RM Max Snatch & Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls

Team WOD: 8 min to find 1RM Max Snatch

Record your best Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 8 minutes. (Power or Squat)

BTWB

Chipper: KB Swings, Burpees, K2E, Snatches and Alternating Wall Balls

As a team of 2 complete for time:
100 Kettlebell Swings (53#/35#)
50 Burpees
30 Knees To Elbows
10 Snatches (155#/105#)
30 Knees To Elbows
50 Burpees
100 Alternating Wall Ball (Partner) (20#/14#)
* One works/one rests. Power or Squat for snatch.

BTWB

Photo by @robcwilson

March OnRamp starts this Tuesday 3/5. If you are interested or know someone ready have them reach out via the contact page on our website!

For the month of April we are bringing back the Open! We will program CF Games Open WOD’s from the past each Friday for 4 weeks.  On Friday during classes expect to take turns judging and working out and having some fun with Friday Night Lights.

Thorisdottir Declines Games Invitation, Sturt Accepts

Results

E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean & 3 RFT: Rows, Hang Power Cleans and Double Unders

E2MOM for 14 mins: Hang Power Clean + Hang Squat Clean

1 Hang Power Clean + Hang Squat Clean, pick load

Every 2 mins for 14 mins.
* Every 2 Minutes. Use time to adjust load and rest. Use mats.

BTWB

3 RFT: Rows, Hang Power Cleans and Double Unders

3 rounds for time of:
Row 500m
12 Hang Power Cleans (155#/105#)
50 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

5 RFT: Run, Push-ups and AbMat Sit-ups & Post WOD: Mobility

5 RFT: Run, Push-ups and AbMat Sit-ups

5 rounds for time of:
Run 400m
30 Push-ups
30 AbMat Sit-ups
* Scale to Hand Release Push-ups. Performance standards for push-ups: Tight plank, Chest below elbows, thighs off ground, no snake or worm, heads stays neutral (not dipping to ground)

BTWB

Post WOD: Mobility

Mobility

This is not a timed workout.
* 10 minutes of mobility post WOD

BTWB

Photo by @robcwilson

$1 Million in Payouts Already Earned this Season

Results

Results cont

Deadlift 3RM & CrossFit Games Open 13.2

Deadlift 3RM

Record your best Deadlift 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads (115#/75#)
10 Deadlifts (115#/75#)
15 Box Jumps (24″/20″)

For the shoulder-to-overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

BTWB

Photo by @robcwilson

Results

Results cont

Weighted Pull-up 1-1-1-1-1 & FT: Thrusters, Run and Rope Climbs

Weighted Pull-up 1-1-1-1-1

Weighted Pull-up 1-1-1-1-1

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

BTWB

FT: Thrusters, Run and Rope Climbs

For time:
21 Thrusters (95#/65#)
Run 400m
4 Rope Climbs (15 ft)
18 Thrusters
Run 400m
3 Rope Climbs
15 Thrusters
Run 400m
2 Rope Climbs
* Scale to 2 Supine RC to 1 RC

BTWB

Photo by @robcwilson

Why Mayhem Independence Gets the Wodapalooza Team Invite

Results

Results cont

SNORIDGE CROSSFIT