August 2019

CF Games 2019 WOD 5 “MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols, alternating legs MRX 10 Lunges (alt legs)15 Pull-ups Labor Day Schedule: We will have classes at 815am, 915am, 1130am, 315pm and 415pm classes. All other classes are canceled. Barbells for Boobs October 5th at 9AM! Donate today and […]

CrossFit Games WOD 2011 For Time:5 Muscle-Ups (ring) MRX Burpee Chest to Bar Pull-Ups10 Deadlifts 245/165 MRX 185/12515 GHD Sit-Ups MRX WallBall Sit-up 20/14 Sprint 50m 5 Muscle-Ups (ring) MRX Burpee Chest to Bar Pull-Ups10 Deadlifts 245/165 MRX 185/12515 GHD Sit-Ups MRX WallBall Sit-up 20/14 Sprint 100m 5 Muscle-Ups (ring) MRX Burpee Chest to Bar

CrossFit Games WOD 2010 For Time: 1200m Run 63 Kettlebell Swings 24/16kgs MRX 20/12 36 Pull-Ups MRX Ring Rows 800m Run 42 Kettlebell Swings 24 Pull-Ups MRX Ring Rows 400m Run 21 Kettlebell Swings 12 Pull-Ups MRX Ring Rows THEN (immediately after finished)3 minutes to achieve 1-rep-max Shoulder to Overhead (from floor) *compare your time

E2MOM Build Up Alternating Lifts 3 Hang Power Snatch – 3 Hang Power Clean 2 Hang Power Snatch – 2 Hang Power Clean1 Hang Power Snatch – 1 Hang Power Clean 1 Hang Power Snatch – 1 Hang Power Clean 2 Rounds For Time: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 9 Toes to

Overhead Squat Waves E2:30MOM6 – 4 – 2 5 – 3 – 1 6min AMRAP: 800m Row / Run or 2k Assault Bike16 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 Max Reps Box Jumps 24/20″ RX+ 30/24 MRX 20/18 Rest 2min 4min AMRAP: 600m Row / Run or 1.5k Assault Bike 12 Box JumpsMax Reps Overhead Squats Rest 2min

“The Triplet Sprint Mile” by DB For Time: 600m Run 6 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 12 Handstand Push-Ups RX+ 6/4″ Deficit MRX 2/4″ Rise 3 RopeClimbs 15′ MRX 2 to 15′ or 3 to 10′ Rest 3min 400m Run4 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 8 Handstand Push-Ups RX+ 6/4″ Deficit

In 15min Build up to a Heavy Clean (power or squat or both) and Warm-up Doubles & Dips. “Double Up Elizabeth” by DB For Time: 63 Double Unders21 Cleans 135/95 RX+ 155/105 MRX 95/65 21 Ring Dips MRX Bar dips45 Double Unders15 Cleans 155/105 RX+185/125 MRX 115/75 15 Ring Dips MRX Bar dips30 Double Unders9

“One Bar, One Path” by DB For Time: Path One 2 Rounds For Time: 10 Deadlifts 315/215 MRX 275/185 10 Overhead Squats 135/95 MRX 95/65 10 Muscle-Ups ring or bar MRX Burpee Chest to Bar Pull-Ups Path Two 2 Rounds For Time: 15 Deadlifts 275/185 MRX 225/155 15 Front Squats 135/95 MRX 95/65 15 Chest

8 Intervals For Time: 200m Run or Row or 0.5km Assault Bike3 Muscle-Ups (bar or ring) MRX 3 Chest to Bar Pull-Ups6 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise12 Push-Ups RX+ Feet on WallBall200m Row or Run or 0.5km Assault Bike (opposite) Rest 1min after each Round *Score is slowest round* Core/Handstand Development 1min HandStand or High Plank Hold w/ Shoulder Taps 1min non-stop Hip

DeadLift Waves E2:30MOM6 – 4 – 2 5 – 3 – 1 16min AMRAP: 200m Run or ROW or 0.5k Assault Bike20 Deadlifts 155/105 RX+185/125 MRX 115/75 1 Rope Climb 15′ MRX 10′10 Cleans5 Over Bar Burpees400m ROW or Run or 1k Assault Bike (opposite) 16 Deadlifts1 Rope Climb 15′ MRX 10′8 Cleans4 Over Bar Burpees800m ROW or Run or 2k Assault Bike (opposite) 12 Deadlifts 155/105