August 2020

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″ 25 Chest to Bar Pull-Ups MRX Pull-Ups 50 WallBalls 20/14lbs to 10′ MRX 20/10 to 9′ 25 Chest to Bar Pull-Ups MRX Pull-Ups 25 Box Jump Overs 24/20″ MRX 20/18″ 25 […]

Deadlifts E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* For Time Alternating Reps of: Deadlifts 10 – 8 – 6 – 4 – 2 – 1 WallBall Step-Ups 20 – 18 – 16 – 14 – 12 – 10 WallBall Sit-Ups 10 – 12 – 14 – 16 – 18 – 20

Strict Press E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 6min AMRAP: 6 Overhead Squats 95/65 RX+115/75 MRX 75/55 9 Over the Bar Burpees 12 Kettlebell Shoulder to Overhead (one arm, switch as needed) 24/16kgs RX+32/24 MRX 20/12kgs Rest 1min For Time: 300 Double-Unders Handstand Walk Development 2 Pike Walks around

For Time:200m Run or Row or 0.5k Assault Bike5 Push-Ups10 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 5 Burpees400m Run or Row or 1k Assault Bike10 Push-Ups20 Russian Kettlebell Swings10 Burpees800m Run or Row or 2k Assault Bike20 Push-Ups40 Russian Kettlebell Swings20 Burpees400m Run or Row or 1k Assault Bike10 Push-Ups20 Russian Kettlebell Swings10 Burpees200m Run or Row or 0.5k Assault Bike5 Push-Ups10 Russian Kettlebell Swings 5 Burpees

Power Snatch to Snatch Balance 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Hang Squat Snatch 2 – 2 – 2 EMOM Rest 2min/Adjust Weights Squat Snatch 1 – 1 – 1 – 1 – 1 EMOM 5 Rounds For Time:2 Squat Snatch 115/75 RX+135/95 MRX 95/65 200m Run or Row or 0.5k Assault Bike4 Hang Squat Snatch

Front Squats E3MOM 7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 12min AMRAP: 12 Deadlifts 155/105 RX+ 185/125 MRX 115/756 Front Squats12 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows Squat & Pistol Development 10 Cossack Squats Alternating Legs (5 ea) 10 Pistols Each Leg or Progressions10 Goblet Reverse Lunges (alt

CrossFit Games Masters WOD 2014 “Down & Back Chipper” For Time: 50 Box Jump Overs 24/20″ MRX Step-Overs 20/18 25 Toes to Bar 50 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 25 Ring Dips MRX Bar Dips 50 WallBall Shots 25 Toes to Bar 50 Box Jump Overs MRX Step-Overs 6min Isometric EMOM

“TUMILSON” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR KB Burpee Deadlifts 26/16 OR Barbell Burpee Deadlifts 135/95 MRX 115/75 U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6,

Alternating Squat Clean & Hang Power Snatch E2MOM3 Squat Clean – 3 Hang Power Snatch 2 Squat Clean – 2 Hang Power Snatch1 Squat Clean – 1 Hang Power Snatch 1 Squat Clean – 1 Hang Power Snatch 8min Ascending AMRAP: 1 Squat Clean 95/65 RX+ 115/75 MRX 95/65 1 Over the Bar Burpee1 Hang

Bench Press E3MOM7 – 5 – 3 – 3 – MR *MR=MaxReps non-stop* 10 Rounds For Time: 30 Double Unders 10/8 Barbell Push-Ups MRX Push-Ups 5 Power Snatch 115/75 RX+135/95 MRX 95/65 Core & Chest Development 1min L-Sit Hold on rings/dip bar/parallettes 20 DB Bench Press20 Band Pull Aparts across Chest