August 2023

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 Development & Stretching 25 Hip Extension to Glute Ham Raise […]

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18” Core Development 21 Barbell Good Mornings15 WallBall Russian Twists 21 Kettlebell Goblet Hold Good Mornings 15 WallBall Russian Twists 21 Hip Extensions

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat 49 Air Squats HERO WOD MAUPIN 4 rounds for time 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

Power Snatch to Hang Snatch Build-up E2MOM 3 – 3- 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 50 Double Unders 50 Dumbbell Snatch (alt/arm)15 Toes to Bar50 Crossovers50 Dumbbell Push-Ups (1 arm on DB/25 each arm)15 Toes to Bar50 Double Unders50 Dumbbell Hang Snatch (25ea arm)15 Toes to Bar50 CrossoversDumbbells =

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (15min 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 15 Strict Dips5 Attempts

Row/Bike 11/9 Calories or 200m Run E2MOM x 12min *score is slowest time of the 6 “Radioactive” by DB 6min AMRAP: Buy-in – 22/18 Calorie Row/Bike or 400m Run Then: 15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 5 Burpee Toes to Bar Rest 3min 6min AMRAP: Buy-in – 22/18 Calorie Row/Bike or 400m Run Then: 15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs

Front Rack Lunge (forward/alt legs) Build Up E2MOM 12 – 10 – 8 – 6 – 4 – 2 “Quick Decisions” by DB 13min AMRAP: 3 Muscle-Us / 6 Chest to Bar Pull-Ups / 9 Pull-ups / 12 Ring Rows6 Overhead Lunges / 12 Front Rack Lunges / 24 BodyWeight Lunges 12 Box Jump Overs / 48 Double

Split / Push Jerk or Shoulder to Overhead Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 CrossFit Games WOD 2022 “Shuttle to Overhead” (based on) With a Continuously Running Clock, For Max Reps: From 0:00-2:00 (2 min)400m Run Max Jerks (Split/Push or S2O) Rest 1 minute From 3:00-6:00 (3 min)600m Run Max Jerks (Split/Push

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 OR CrossFit Games WOD 2013 “Naughty Nancy”4 Rounds For Time: (25min cap) 600m Run25 Overhead Squats 95/65 RX+140/95 MRX 75/55 OR Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15

“HOTSHOTS 19” 6 Rounds For Time: (42min cap) 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run HERO WOD HOTSHOTS 19 6 rounds for time: 30 air squats19 power cleans 135/957 strict pull-ups400m run The Hotshots 19 Hero WOD commemorates the bravery of the Granite Mountain Hotshots firefighting team