Thursday, August 24th, 2017

August 23, 2017

Back Squat
3-3-3
~90%

9min AMRAP
3 Thrusters 95/65
3 Toes-2-Bar
6 Thrusters 95/65
6 Toes-2-Bar
9 Thrusters 95/65
9 Toes-2-Bar
12 Thrusters 95/65
12 Toes-2-Bar

Add 3 reps every Round

1 Round = All thrusters reps and all T2B reps

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Wednesday, August 23rd, 2017

August 22, 2017

For Time:

3 Rounds:
50 Double-unders
25 Wallballs (20/14#)

55/40 Cal Row

2 Rounds:
50 Double-unders
25 Wallballs (20/14#)

35/25 Cal Row

1 Round:
50 Double-unders
25 Wallballs (20/14#)

15/10 Cal Row

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Tuesday, August 22nd, 2017

August 21, 2017

Bench Press
3-3-3
~90%

For Time:
21-15-9
Burpees
Kettlebell Swing 70/53
Box Jump 24/20

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Monday, August 21st, 2017

August 20, 2017

For Time:

400m Run

3 Rounds of DT 135/95

400m Run

2 Rounds of DT

400m Run

1 Rounds of DT

400m Run

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Sunday, August 20th, 2017

August 19, 2017

10 min, coach’s choice skill work/Q&A, Coach-led GHD movements: sit-ups, reverse hypers, hip extensions


2x AMREP 10 min:
3 Push-ups
3 Pull-ups
3 Air Squats

Rest 3min between AMREPs
Perform with minimum of transition (stay near p-u bar)

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Saturday, August 19th, 2017

August 18, 2017

Partner WOD

For time
40 Hang clean 135/95
100 Double-unders or 2-1
40 Hang snatch
100 Burpees
40 Push press
100 Partner Wall ball 20/14 (one ball, one target, both work)

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Friday, August 18th, 2017

August 17, 2017

EMOM 10 min
2 Turkish Get-Ups

Form over speed!

2x AMRAP 7 min:
20 Double-Unders
10 KB Swings, 53/35
5 Burpees
Rest 2min between AMRAPs


RX+ = 30/15/10 (American -- no sway back!)
S1= 10 single unders AND 10 tuck jumps!

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Thursday, August 17th, 2017

August 16, 2017

(Lift) 3-3-3
Power Clean
~90%

AMREP 12 minutes
10 Lateral bar burpees
20 Mountain climbers

RX+ = 15 and 30

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Wednesday, August 16th, 2017

August 15, 2017

“Tosh”
3 Rounds: 200m, 400m, 600m
Rest the exact amount of time it takes you to do each effort. For example, if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start your 400m, rest 400m time, run 600m, rest 600m time, run 200m,

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Tuesday, August 15th, 2017

August 14, 2017

(Lift) 3-3-3
Strict Press

AMRAP 12 min:
5 Knees to elbow
100m Farmers carry 53/35
15 Wall ball 20/14

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Monday, August 14th, 2017

August 13, 2017

EMOM 15 minutes

1. min: 20-30 sec Handstand
2. min: 20-30 sec Hanging Lat activation (hollow body!)
3. min: 10 Hollow Body Rocks

Encourage partners to hold each other for handstands

Alt EMOM 12 min:
Even: 5 Burpee pull-up
Odd: 5 OHS

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Sunday, August 13th, 2017

August 12, 2017

Khan Complex
EMOM 20 min
1 Power clean 135/95
1 Front squat
1 Push jerk
1 Front squat
1 Split jerk
Bar cannot touch the ground until all five reps complete.

If you can do the weight, do it! Scale to 10-15 min rather than reducing the weight.

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Saturday, August 12th, 2017

August 11, 2017

Partner WOD
“Walk your Pet”
40 min time cap
Partners – one must hold “pet” (KB) while the other works.
Pet/KB = 53/35
Both run with pet

100 pull-ups
400m run
100 Power Clean
400m run
100 Thruster
400m run
100 push press
400m

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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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