Category: WOD

Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alt DB Snatches & AMRAP 14 min: Run, Power Cleans, Lateral Burpee Over Bars, and Alt Single Arm Dumbbell Snatches

Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alt DB Snatches

Complete as many rounds as possible in 20 mins of:
Team Run 200m
10 Power Cleans (135/95)
12 Lateral Burpee Over Bars
12 Alternating Single Arm Dumbbell Snatches (50/35)

BTWB

AMRAP 14 min: Run, Power Cleans, Lateral Burpee Over Bars, and Alt Single Arm Dumbbell Snatches

Complete as many rounds as possible in 14 mins of:
Run 200m
5 Power Cleans (135/95)
6 Lateral Burpee Over Bars
6 Alternating Single Arm Dumbbell Snatches (50/35)

BTWB

Photo by @snoridgecrossfit

Results

Weighted Pull-up 3-3-3-3 & 5 RFT: Run, Sumo Deadlift High-pulls, and Double Unders

Weighted Pull-up 3-3-3-3

Weighted Pull-up 3-3-3-3

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

BTWB

5 RFT: Run, Sumo Deadlift High-pulls, and Double Unders

5 rounds for time of:
Run 200m
15 Sumo Deadlift High-pulls (75/55)
30 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 3-2-1 & AMRAP 15 mins: Wall Balls, Box Jump Overs, and Shuttle Runs

Front Squat 3-2-1

Front Squat 3-2-1

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

BTWB

AMRAP 15 mins: Wall Balls, Box Jump Overs, and Shuttle Runs

Complete as many rounds as possible in 15 mins of:
15 Wall Balls (20/14)
10 Box Jump Overs (24″/20″)
5 Shuttle Runs 15m
Rest 30 secs

BTWB

Photo by @snoridgecrossfit

Results

Lifting: Bench Press and Bent Over Barbell Rows & AMRAP 20 mins: Rows and Rope Climbs

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

AMRAP 20 mins: Rows and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Row 300m
3 Rope Climbs, 15 ft

BTWB

Photo by @snoridgecrossfit

Results

Clean Pull + Hang Squat Clean 1-1-1 & Opt. 1: Nasty Girls & Opt. 2: 3 RFT: Air Squats, Bar Muscle Ups and Hang Power Cleans

Clean Pull + Hang Squat Clean 1-1-1

Clean Pull + Hang Squat Clean 1-1-1

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

BTWB

Opt. 1: “Nasty Girls”

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

* Scale MU to 2x Ring Dips

BTWB

Opt. 2: 3 RFT: Air Squats, Bar Muscle Ups and Hang Power Cleans

3 rounds for time of:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Cleans (135/95)

BTWB

Photo by @snoridgecrossfit

CrossFit: Nasty Girls – A Retrospective

Results

Results cont

Push Press 2-2-2-2 & FT: Rows, Lateral Burpees and Push Press

Push Press 2-2-2-2

Push Press 2-2-2-2

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

BTWB

FT: Rows, Lateral Burpees and Push Press

For time:
Row 1000m
50 Lateral Burpee (Over Barbell)
75 Push Press (75/55)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: FT: Deadlifts, Double Unders, One Arm Dumbbell Snatch and Double Unders & Solo WOD: 5 RFT: Deadlifts, Double Unders, and Alt DB Snatches

Team WOD: FT: Deadlifts, Double Unders, One Arm Dumbbell Snatch and Double Unders

For time:
100 Deadlifts (225/155)
150 Double Unders
150 One Arm Dumbbell Snatch (Alternating) (50/35)
150 Double Unders

BTWB

Solo WOD: 5 RFT: Deadlifts, Double Unders, and Alt DB Snatches

5 rounds for time of:
10 Deadlifts (225/155)
30 Double Unders
12 Alternating Dumbbell Snatches (50/35)

BTWB

Photo by @snoridgecrossfit

No Results pic

Back Rack Alternating Reverse Lunge 8-8-8 & AMRAP 12 mins: Run, DB Thrusters and Toes-to-bars

Back Rack Alternating Reverse Lunge 8-8-8

 

Back Rack Alternating Reverse Lunge 8-8-8

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

BTWB

 

AMRAP 12 mins: Run, DB Thrusters and Toes-to-bars

 

Complete as many rounds as possible in 12 mins of:
Run 200m
10 Dumbbell Thrusters (50/35)
10 Toes-to-bars

BTWB

 

Photo by @snoridgecrossfit

Results

Front Squat 4-3-2 & 5 RFT: Handstand Push-ups, Front Squats and Run

Front Squat 4-3-2

Front Squat 4-3-2

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

BTWB

5 RFT: Handstand Push-ups, Front Squats and Run

5 rounds for time of:
12 Handstand Push-ups
12 Front Squats, pick load
Run 200m

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 12 mins: Power Snatches and Power Clean & Jerks & Chipper: Power Snatches, Double Unders, Clean & Jerks and Muscle-ups

Alt EMOM 12 mins: Power Snatches and Power Clean & Jerks

Every 1 min for 12 mins, alternating between:
1 Power Snatch, pick load
1 Power Clean & Jerk, pick load

BTWB

Chipper: Power Snatches, Double Unders, Clean & Jerks and Muscle-ups

For time:
12 Power Snatches (135/95)
50 Double Unders
12 Clean & Jerks (135/95)
50 Double Unders
12 Muscle-ups

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT