Clean Pull + Hang Power Clean 1-1-1-1 & FT: Row 1k/750m/500m/250m

Clean Pull + Hang Power Clean 1-1-1-1

Clean Pull + Hang Power Clean 1-1-1-1

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

FT: Row 1k/750m/500m/250m

For time:
Row 1000m
Rest 3 mins
Row 750m
Rest 2 mins
Row 500m
Rest 1 min
Row 250m

Photo by @snoridgecrossfit

Results

Squat Snatch + Overhead Squat 1-1-1-1 & Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches

Squat Snatch + Overhead Squat 1-1-1-1

Squat Snatch + Overhead Squat 1-1-1-1

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

Alt EMOM 15 mins: Wall Walks, Double Unders, and Snatches

Every 1 min for 15 mins, alternating between:
3 Wall Walks
25 Double Unders
3 Snatches, pick load

Photo by @snoridgecrossfit

Results

Back Squat 8-6-4 & Murph Prep: Run and Cindy Intervals

Back Squat 8-6-4

Back Squat 8-6-4

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

Murph Prep: Run and Cindy Intervals

4 rounds, each round for time, of:
Run 400m
3 rounds of
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 1:30 between each round.

Photo by @snoridgecrossfit

The Kipping Pull-up

This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it. ~ www.crossfit.com

Results 

Results cont

Deadlift 6-6-6 & AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees

Deadlift 6-6-6

Deadlift 6-6-6

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

AMRAP 15 mins: DB Farmer Carries, Sit-ups, Deadlifts, and Burpees

Complete as many rounds as possible in 15 mins of:
Dumbbell Farmer Carry (50/35) 100m
30 AbMat Sit-ups
15 Deadlifts (185/135)
10 Burpees

Photo by @snoridgecrossfit

What Is a Deadlift?

Results

Results cont

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls & Solo WOD: AMRAP 16 mins w/ Buy-in: Row; Shuttle Runs, Push-ups, Wall Balls and KB Swings

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups

In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls (20/14)
20 Hand Release Push-ups

Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls

In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings (53/35)
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls (53/35)

Solo WOD: AMRAP 16 mins w/ Buy-in: Row Cal; Shuttle Runs, Hand Release Push-ups, Wall Balls and KB Swings

In 16 mins do:
40/32 Row Calories
then in the remaining time, AMRAP of:
5 Shuttle Runs, 50 ft
10 Hand Release Push-ups
12 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

Photo by @snoridgecrossfit

SWAG Alert: Post your preorder by Monday 5/1 for our new T’s/Tanks in our Facebook Group.

The *CORRECT* Age Group Semifinal Leaderboards

Results

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups & Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls

Team WOD: Pt. 1: AMRAP 12 mins w/ Buy-in: Bike Cal; Partner Wall Balls, and Hand Release Push-ups

In 12 mins do:
50 Bike Calories
then in the remaining time, AMRAP of:
20 Partner Wall Balls, 20/14 lbs
20 Hand Release Push-ups

Team WOD: Pt. 2: AMRAP 12 mins w/ Buy-in: Row Cal; KB Swings, Shuttle Runs, and KB Sumo Deadlift High-pulls

In 12 mins do:
50/40 Row Calories
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 53/35 lbs
3 Shuttle Runs, 50 ft
10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

1 Push Press + 1 Split Jerk 1-1-1-1 & Opt. 1: Moore & Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

1 Push Press + 1 Split Jerk 1-1-1-1

1 Push Press + 1 Split Jerk 1-1-1-1

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

Opt. 1: Moore

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt. ~ www.crossfit.com

Opt. 2: AMRAP 20 mins: Rope Climbs, Run, and Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Run 400m
Max rep Shoulder-to-Overheads (135/95)

Photo by @snoridgecrossfit

Results

Results cont

    Membership Information Request


    Name (required)

    Email (required)

    Phone Number