August 2020

For Time: 200m Run/Row or 0.5k Assault Bike 20 Pull-Ups200m Run/Row or 0.5k Assault Bike20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 200m Run/Row or 0.5k Assault Bike20 Toes to Bar or WallBall Sit-Ups 20/14 MRX 20/10 400m Run/Row or 1k Assault Bike40 Hand Release Push-Ups200m Run/Row or 0.5k Assault Bike20 Toes to Bar or WallBall Sit-Ups 20/14 MRX 20/10 200m Run/Row or 0.5k Assault Bike20 WallBall Shots 20/14 […]

“One Bar, One Path” by DB For Time: (Athlete chooses one path to follow) Path One 2 Rounds For Time: 10 Deadlifts 315/215 MRX 275/18510 Overhead Squats 135/95 MRX 95/6510 Muscle Ups (ring or bar) MRX Burpee Chest to Bar Path Two 2 Rounds For Time: 15 Deadlifts 275/185 MRX 225/155 15 Front Squats 135/95 MRX

“COFFLAND” For Time: Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups *(accumulate the 6min)* U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised

CrossFit Games Master/Teens WOD 2016 “California Club” For Time:8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185 40 WallBall Sit-Ups 20/14lbs MRX 20/10 80 Double-unders40 Pull-Ups MRX 40 Ring Rows80 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 40 Pull-Ups MRX 40 Ring Rows80 Double-unders40 WallBall Sit-Ups 8 Deadlifts Flexibility Development 2x30sec Couch Stretch or Modified Couch

Bench Press E3MOM 5 – 3 – 2 – 2 – 1 5 Sprint Rounds For Time: 6 Over the Bar Burpees 6 Hang Clean 115/75 RX+ 135/95 MRX 95/65 6 Shoulder to Overhead or Handstand Push-Ups 12/10 Barbell Push-ups 12/10 Calorie Row or Assault Bike REST 1min after each round **score is slowest round** Core & Chest Development

For Time: 2 Rounds For Time: 10 Kettlebell Thrusters 200 Meter Row, Run or 0.5k Assault Bike 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 10 Box Jumps 24/20″ RX+30/24″ MRX 20/18″ Rest 3min 2 Rounds For Time: 20 Kettlebell Thrusters 400 Meter Row, Run or 1k Assault Bike 30 Kettlebell Swings 20 Box Jumps *athletes choice on which 2RFT

Main Site WOD (RX+portion) 3 Rounds For Time: 20 Front Squats 155/105 RX+ 185/125 MRX 115/75 7 Muscle-Ups (ring or bar) MRX Burpee Chest to Bar Flexibility and Pistol Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol

Power Cleans & Hang Power Cleans E2MOM 4 Power Cleans – 4 Hang Power Cleans 2 Power Cleans – 2 Hang Power Cleans 1 Power Clean – 1 Hang Power Clean 5min AMRAP 5 Power Cleans 135/95 RX+165/115 MRX 95/65 10 Toes to Bar REST 2min/Increase or Reduce Weight 5min AMRAP 5 Hang Power Clean

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 21min AMRAP: 10 Handstand Push-Ups MRX 2/4″ rise or 2 Wall Walks 11 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows 12 Goblet Step-Ups 13 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 46 Double-Unders Rest 1min after each round

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: Deadlift 225/155 MRX 185/125lbs Burpees (regular with a 1inch jump opening hips) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died