WOD

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August 30, 2019

3 Rounds for time:

200m Run (each)

3 Rope Climbs (share)

9 Hang Power Clean 50/35kg (each)

27 Pull Ups (share)

August 29, 2019

Overhead Squat

5-5-5

For Time:

15 Power Snatch 42.5/30kg

15 Overhead Squat 42.5/30kg

15m Handstand Walk

August 28, 2019

On the 0:00

5 min AMRAP

50 Wall Balls

Then AMRAP in remainder of time

12 Deadlift 85/60kg

12 Bar Facing Burpees

On the 10:00

5 min AMRAP

35 Wall Balls

Then AMRAP in remainder of time

9 Deadlift 100/70kg

9 Bar Facing Burpees

On the 20:00

5 min AMRAP

20 Wall Balls

Then AMRAP in remaind...

August 27, 2019

For Time:

50 Cal Row

The 5 Rounds of Strict Cindy

1 Round of Strict Cindy =

5 Strict Pull Ups

10 Push Ups

15 Air Squats

August 27, 2019

For Time:

50 Cal Row

The 5 Rounds of Strict Cindy

1 Round of Strict Cindy =

5 Strict Pull Ups

10 Push Ups

15 Air Squats

August 26, 2019

AMRAP in 14 min:

1 min HS Hold

21 Toes to Bar

15 Box Jumps 24/20” 

9m DB Walking Lunge 22.5/15kg

AB finisher:

Tabata mash up

Sit ups

Hollow hold

August 25, 2019

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift

(Three attempts that have to be declared for each lift)

August 23, 2019

Partner ‘Kelly’

5 Rounds for Time:

Team 400m Run

30 Partner Alternating Box Jumps 24/20”

30 Partner Alternating Wall Balls 20/14lb

August 22, 2019

Max Effort Strict HSPU

‘Mary’

AMRAP in 20 min:

5 HSPU

10 Alternating Pistols

15 Pull Ups

August 21, 2019

Spend 12 min to work up to a heavy 1RM Thruster

5 rounds for reps

30 sec burpees

30 sec rest

30 sec DB Thrusters 15/10kg

30 sec rest

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