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 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

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

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

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

“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

“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

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

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

Snatch E2MOM 2 Power Snatch to 2 Overhead Squats2 Squat Snatch2 Power Snatch to 2 Snatch Balance 2 Squat Snatch1 Power Snatch to 1 Overhead Squat1 Squat Snatch1 Power Snatch to 1 Snatch Balance 1 Squat Snatch CrossFit Games WOD 2009 3 Rounds For Time:30 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 30