August 2019

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 […]

Build Up E2MOM Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Shoulder to Overhead 3 – 2 – 1 For Max Points:1min Strict Press 75/55 RX+95/65 MRX 55/35 = 1pt for each rep 1min rest1min WallBall Sit-Ups 20/14 MRX 14/10 = 1pt for each rep 1min rest1min Push Press

Team 3min Challenge = Max Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works, one in Low Plank, once athlete sets KB on floor, Switch, once in Plank continue, switch as needed* TEAM WOD Sprint Rounds 4min AMRAP: (P1) 18 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ (P2) 54 Doubles 27 Synchronized Russian

Cluster Build Up E2MOM x 10min 4 Deadlifts to 3 Hang Power Cleans to 2 Front Squats to 1 Shoulder to Overhead “Maintain the Momentum 2” by DB 2 Rounds For Time: 7 DeadLifts 135/95 RX+ 155/105 MRX 95/65 3 Over Bar Burpees7 Hang Power Clean3 Over Bar Burpees 7 Front Squats3 Over Bar Burpees7

HERO WOD “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups15 Overhead Squats30 Pull-ups9 Overhead Squats18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager

E5MOM x 10min (2 rounds/rest remainder each) 400m Run30 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/1215 Toes to Bar 1 Round For Time: 400m Run 30 Kettlebell Swings 15 Toes to Bar REST 5min E5MOM x 10min (2 rounds/rest remainder each) 100 Double Unders or 400m Row30 WallBall Shots 20/14lbs to 10/9′ MRX 14/10 to 10/9′ 15

Deadlift E2MOM 3 – 1 – 2 – 1 – 1 CrossFit Games WOD 2008 5 Rounds For Time:5 Deadlifts 275/185 MRX 225/15510 Burpees (jump, open hips, clap OH) *compare your time to the original CF Games Athletes* Core Development 1-2 rounds: 15 Windshield Wiper on Bar or lying on floor 30 Flutter Kicks (single

Bench Press Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 Team WOD: For Time:P1 Run 600m – P2 Row 600m/1.5k Assault Bike 60 Hang Snatch 95/65 RX+115/75 MRX 75/55 P2 Run 400m – P1 Row 400m/1k Assault Bike 60 Back SquatsP1 Run 200m – P2 Row 200m/0.5k Assault Bike 60 Barbell

Hang Clean to Shoulder to Overhead E2MOM 3 – 1 – 2 – 1 – 2 – 1 “3rd Times a Charm” by DB 3min AMRAP: 3 Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups3 Bar Facing Burpees3 Hang Clean 185/125 RX+ 225/155 MRX 135/95 3 Shoulder to Overhead Rest 3min/lower load 3min AMRAP:

Front Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 12min AMRAP: 6 Kettlebell Goblet Squat to Step-Ups9 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 6 Box Jumps 24/20″ MRX 20/1860 Double Unders or 12 calorie Row or Assault Bike Squat & Pistol Development 10 Cossack Squats Alternating Legs (5 ea) 10 Overhead Barbell