August 2023

Back Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1 @ Max *percents are a guide adjust as needed to hit a max* 9min AMRAP: Buy-in = 9 Wall-Walks Then 9 Back Squat 135/95 RX+165/115 MRX 95/65 9 Box Jumps […]

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For Time: (18min cap)8 Split-Snatch (alt legs) 115/75lbs MRX 95/65 7 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups400m Run Core & Overhead Development 10 Weight Plate Ground to Overhead 55/45 45/35

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 WallBall Sit-Ups20 Chest to Bar Pull-Ups MRX Pull-Ups10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1km Bike40 WallBall Sit-Ups20 Chest to

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85 3 Over the Bar Burpees9 Hang Power Cleans3 Over the Bar Burpees 6 Push Jerks3 Over the Bar Burpees *REST 1min after each

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees Scott “Scotty” Deem, 31, of San Antonio,Tx, was killed while responding to a 4-alarm fire on May 18, 2017. Deem and his fellow firefighters were searching the bldg for survivors,

MainSite WOD For Time: (19min cap)45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run35 Kettlebell Swings800m Run25 Kettlebell Swings1200m Run15 Kettlebell Swings Rest 2min Exactly (from finish) “Finisher” For Time: (8min cap) 800m Single Arm Farmers Carry (400m right arm, 400m left arm) *Catch every time you stop to Rest, perform 5 KB Suitcase Deadlifts before proceeding forward

Pause Overhead Squat 5 x 5 (3 second pause at the Bottom) 4 x 3min Rounds for Reps of: E3MOM 400m Row/Run or 1k Bike Max Reps Overhead Squats Barbell Weights = 135/95 RX+165/115 MRX 95/65lbs Rest 1min after Each Round Core & Squat Development 10 Cossack Squats (each leg)20 Seated Box Jumps10 Pistols or Pistol Scales

Power Clean to Hang Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 6 Round For Time: (12min cap) 3 Power Cleans 6 Over the Bar Burpees 9 Hang Cleans12/9 Push-ups Barbell Weights = 155/105lbs RX+185/125 MRX 115/75 Core Development 24 Each Leg (1 Leg 1 Arm KB Deadlifts) 48

For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1 Rope Climb 15′ MRX 1×10’ Max Toes to Bar Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike Max Chest to Bar Pull-ups MRX Pull-Ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike1

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or .5k Bike / P2 – 200m RunP1 – 10 Push-ups / P2 – High Plank HoldP1 – High Plank Hold / P2 – 10 Push-UpsP1 & P2 – 20 Partner Passing WallBall Sit-ups P1 & P2 – Max Synchronized Kettlebell Swings Rest 2min 5min AMRAP: P1 – 200m Run / P2 –