Bent Over Single Arm Dumbbell Row 8-8-8-8
Bent Over Single Arm Dumbbell Row 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @snoridgecrossfit
Category: WOD
Back Squat (3 sec pause at bottom) 1-1-1 & 4 RFT: Walking Lunges and AbMat Sit-ups
Deadlift 3-3-3 & Opt. 1: Diane & Opt. 2: Deadlifts and Wall Walks
Deadlift 3-3-3
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 2: Deadlifts and Wall Walks
For time:
21 Deadlifts (225/155)
9 Wall Walks
15 Deadlifts
7 Wall Walks
9 Deadlifts
5 Wall Walks
Photo by @snoridgecrossfit
Team WOD: Laura & Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans & Pt. 2: 7 minutes to find 1RM Power Clean
Team WOD: Laura
With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans (155/105)
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
Solo WOD: AMRAP 14 mins: Row, Burpee Over Rowers and Power Cleans
Complete as many rounds as possible in 14 mins of:
15/12 Row Calories
10 Burpee Over Rowers
5 Power Cleans (155/105)
Pt. 2: 7 minutes to find 1RM Power Clean
Power Clean 1×1
Use the heaviest weight you can for the set.
Photo by @snoridgecrossfit
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats & Solo WOD: AMRAP 10 mins: Deadlifts, Hang Power Cleans, Push Press, and Front Squats
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Solo WOD: AMRAP 10 mins: Deadlifts, Hang Power Cleans, Push Press, and Front Squats
Complete as many rounds as possible in 10 mins of:
4 Deadlifts (135/95)
3 Hang Power Cleans
2 Push Press
1 Front Squat
Photo by @snoridgecrossfit
FQ: Muscle-up and Handstand Walk Practice 12 Minutes & 10 RFT: Run and Ring Muscle Ups
Lifting: Snatches and Clean & Jerks & 12 RFT: Snatches, Clean & Jerks, and Lateral Burpee Over Bars
Lifting: Snatches and Clean & Jerks
Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set
12 RFT: Snatches, Clean & Jerks, and Lateral Burpee Over Bars
12 rounds for time of:
1 Snatch (155/105)
2 Clean & Jerks (155/105)
5 Lateral Burpee Over Bars
* Power or Squat
Photo by @snoridgecrossfit
Back Squat (pause) 2-2-2 & FT: Row Cal and Wall Balls
Back Squat (3 sec pause at bottom) 2-2-2
Back Squat (3 sec pause at bottom) 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row Cal and Wall Balls
For time:
50 Row Calories
15 Wall Balls (20/14)
40 Row Calories
15 Wall Balls
30 Row Calories
15 Wall Balls
20 Row Calories
15 Wall Balls
10 Row Calories
15 Wall Balls
Photo by @snoridgecrossfit
Labor Day Schedule:
- Monday 9/4 only one class at 9:30am
First Look at the Unofficial Rogue Invitational Online Qualifier Standings
Bench Press 2-2-2-2 & Opt. 1: Cindy & Opt. 2: Cindy, Strict!
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Opt. 2: Cindy, Strict!
Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Shoulder Press 5RM & AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars
Shoulder Press 5RM
Record your best Shoulder Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars
Complete as many rounds as possible in 10 mins of:
9 Box Jumps (24″/20″)
6 Dumbbell Push Press, pick load
3 Toes-to-bars
Photo by @snoridgecrossfit