Friday, August 11th, 2017

August 10, 2017

Skill 10min
EMOM 10 min
3 ring dips -- use progression from 20170728
RX+= 2 muscle-ups

~15min
“Christine”
(~9-15 minutes; 15min time cap)
500m Row
12 BW deadlifts
21 Box jumps 24/20

Rx=bodyweight, S1: 75% BW, S1: 50% BW

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Thursday, August 10th, 2017

August 9, 2017

(Lift) Jerk 5-5-5

Every 2 min for 12 min (6 rounds)
1 Power Clean
1 Hang Squat Clean
1 Jerk
10 Burpees Over the Bar

Rx+ 15 burpees over the bar
Score is sum of the weight used each round

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Wednesday, August 9th, 2017

August 8, 2017

2017 Crossfit Games “Age Group Event”
4 rounds for time
Run 400m
24 Air Squats
12 Burpee Box Jump Overs (30” for men and women)

RX wear a weight vest (20/14)
RX(-) no vest
S1 no vest 24/20” box
S2 3 rounds, 24/20” box

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Tuesday, August 8th, 2017

August 7, 2017

(Lift) Deadlift 5-5-5

5 rounds for time:

10 Handstand Pushups
15 Wall Balls
200m Run

Rx+ Deficit HSPU (4/2”)
Rx++ Deficit HSPU and 30/20# wallball

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Monday, August 7th, 2017

August 6, 2017

Skill
6 min EMOM (to be done in the same min) not for score
8-10 Strict ring dips
4-5 Strict HSPU
-Or-
15 second ring hold (top)
15 second Handstand hold

For Time:
Row 2k
every 250m- 10 pullups

Rx+ chest to bar pullups

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Sunday, August 6th, 2017

August 5, 2017

For Time:
60 Weighted Box Step Ups
60 Double Unders
50 Weighted Sit Ups
50 Double unders
40 Cal Row
40 Double Unders
30 Burpees over the rower
30 Double Unders
20 Burpee Pull Ups
20 Double Unders
10 Handstand Pushups
10 Double Unders

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Saturday, August 5th, 2017

August 4, 2017

Partner WOD

25 min AMRAP

1 works, 1 rests, both do the walking lunges/burpees together

50m Walking Lunge
40 Front Squats (135/95)
30 Wall Balls (20/14)
20 Shoulder to Overhead (135/95)
10 Synchronized Bar Facing Burpees

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Friday, August 4th, 2017

August 3, 2017

(29 min total)
“Dallas 5”

Link to the history of the WOD:
https://www.crossfit.com/workout/2017/07/08#/comments

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Thursday, August 3rd, 2017

August 2, 2017

(Lift) 5-5-5
Shoulder Press

12 min AMRAP

6 Toes to bar
9 Burpee over the bar
12 Jerk (95/65)

Rx+ 115/75

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Wednesday, August 2nd, 2017

August 1, 2017

For Time:

100 Air Squats
800m Run
40 ft Handstand Walk
50 Air Squats
400m Run
20ft Handstand Walk
25 Air Squats
200m Run
10 ft Handstand Walk


S1 wall climber 4,2,1
S2 handstand hold, 1 second for every foot of the walk

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Tuesday, August 1st, 2017

July 31, 2017

(Lift) 5-5-5
Front squat

4x 2 min AMREP 2 min rest between round

Row 20/16 calories
15 KB SDLHP (70/53#)
Max Ring Muscle Ups in remaining time.

S1 C2B
S2 Pullups
S3 Ring Rows

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Monday, July 31st, 2017

July 30, 2017

Skill 10min

Nancy
5 Rounds For Time
Run 400m
15 Overhead squats 95/65

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Sunday, July 30th, 2017

July 29, 2017

For time:
KB swings 53/35
20-25-30-35-40
Burpees
30-25-20-15-10

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Saturday, July 29th, 2017

July 28, 2017

Partner WOD
2-person team
Both run

Run 200m relay for 800m
40 Power clean 135/95
40 Thrusters
Row 2000m
4x5 each (40) Deadlifts 225/150
40 Back squat 225/150

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Friday, July 28th, 2017

July 27, 2017

Skill 10min

AMRAP 15 min
5 KB snatch R
5 KB snatch L
30 D/U
10 Ring dips

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Thursday, July 27th, 2017

July 26, 2017

(Lift) Deload

Clean 5-5-5 (40%, 50%, 60%)

focus on turnover and pulling under and to the bar. Power clean is fine for non-weightlifters and non-competitors, otherwise arse-to-grass.


EMOM 10 min
each minute:
5 burpees, and
5 pull-ups

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Wednesday, July 26th, 2017

July 25, 2017

“Oceanside Row”
For time:
400m row
25 plate burpees 45/35
400m row
25 plate burpees 45/35
400m row
25 plate burpees 45/35
400m row
25 plate burpees 45/35

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Tuesday, July 25th, 2017

July 24, 2017

(Lift) Deload
Back Squat 5-5-5 (40%, 50%, 60%)

AMRAP 10min
200m Run
10 Box jumps 24/20
15 KB swing

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Monday, July 24th, 2017

July 23, 2017

Skill 10min

EMOM 12 min
Even: 10 Hand-release push ups
Odd: 3 Deadlift

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Sunday, July 23rd, 2017

July 22, 2017

3 rounds
15 KB swing 53/35
15 each arm KB clean & jerk (from the swing, not the ground)
15 KB goblet squats
30 KB Hand-to-hand swings
15 each arm KB snatch

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