August 2022

Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row Then 5 Rounds of:25 Pull-Ups MRX Ring Rows 7 Push Jerks 135/95 MRX 95/65 *compare your time to the original CF Games Athletes* Isometric Core Development 30sec Plank Bird Dog Hold Left/Right1min Hollow Hold30sec Plank Bird Dog Hold Right/Left1min Wall Iron Chair sit […]

Strict Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #4 2022 2 Rounds For Time: (20min cap)50 Burpee Box Jump Overs 24/20” MRX 20/18” 75 Wallball Shots 20/14lbs to 10’ MRX 20/10lbs to 9’ 100 Double Unders Core & Squat Development 15 WallBall Russian Twists1min Wall Iron Chair

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat unanchored 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior

15min Establish a 3 RM Bench Press Team WOD: For Time: (18min cap)P1 = Run 600m P2 = Row 600m/1.5k Bike P1 & P2 = 60 Synchronized Russian Kettlebell Swings P1 & P2 = 30 Alternating Burpee Pull-Ups P2 = Run 600m P1 = Row 600m/1.5k Bike P1 & P2 = 60 Synchronized American Kettlebell Swings

15min to Establish: 3 RM Squat Snatch “Full Throttle” by DB 4 Rounds For Time: (18min cap) 40 Double Unders2 Squat Snatch 95/65 RX+135/95 MRX 75/55 200m Row/Run or 0.5k Bike2 Squat Snatch REST 1min after each round Core & Snatch Development 20 Right Knee to Left Elbow Plank Tucks 20 Barbell or PVC Sotts Press (snatch grip)

Cluster Build Up = E3MOM x 52 Power Clean to 2 Hang Power Clean 15min AMRAP: 5 Power Cleans10 T2B5 Hang Power Cleans 15 Calorie Row/Bike or 300m Run Barbell Weight = 135/95 RX+185/125 MRX 95/65lbs Core Development 15 Windshield Wiper on Bar or lying on floor 30 Flutter Kicks (single count)15 Hip Extensions15 Reverse Hypers 15

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (21min cap) 15 Deadlifts 275/185 RX+315/215 MRX 225/155 15 Handstand Push-Ups RX+Strict Deficit 3.5/2” MRX 2/4” rise Handstand Walk & Overhead Development 5 Wall Walks10 Handstand Shoulder Taps Facing Wall 5 Attempts Handstand

Thruster Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #1 2022 (RX+) For Max Reps From 0 – 2min: 20 ThrustersMax Reps Chest to Bar RX+ Bar Muscle Up’s MRX Pull-ups From 2 – 4min: Rest From 4 – 6min: 20 Chest to Bar RX+ Bar Muscle Ups

Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 **compare to Jul 30, 2020; Jun 25, 2018; Aug 25, 2016** OR CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60 15 Bar Facing Burpees **compare to Oct

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight / 75% Body Weight21 Box Jumps/Step-ups 24/20″ MRX 20/18 *compare to Aug 9, 2020; Oct 21, 2018; Aug 21, 2017; Aug 28, 2016* Core Development 21 Reverse Rower Tucks15 Russian Twists 21 V-Ups15 Russian Twists 21 Back Extensions ***************************************************************** We will be hosting our