August 2024

HERO WOD & CrossFit Service Cup WOD 3 “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row 10 Box Jumps 30/24” MRX 24/20” 10 Deadlifts 275/185lbs MRX 165/115lbs 10 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9’ On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous […]

Snatch Build Up E3MOM 5 – 5 – 5 – 5 – 5 For Time: (18min cap) 25 Hang Snatch 75/55 RX+95/65 MRX 55/35 1 Rope Climb 15’ MRX 10’ 20 Snatch 95/65 RX+115/75 MRX 75/55 2 Rope Climbs 15’ MRX 2-10’ or 1-15’ 15 Hang Snatch 115/75 RX+135/95 MRX 95/65 3 Rope Climbs 15’

Sumo-Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 15min AMRAP: 5 Sumo Deadlifts 10 Toes to Bar 15 Calorie Row/Bike or 15 Bar Facing Burpees Barbell Weight’s = 275/185 RX+315/215 MRX 225/155lbs Core Development 2×15 Windshield Wiper on Bar or lying on floor 2×60 Flutter Kicks (single count) 2×15 Hip

Run/Row 800m or 2k Bike x 12min E6MOM (score is slowest time of the 2) CrossFit Games Helena 2023 3 Rounds For Time: (15min cap) 400m Run 12 Bar Muscle Ups MRX Chest to Bar 21 Dumbbell Snatch (alt arms) Dumbbells = 50/35lbs MRX 35/20lbs Core & Guns Development 2×25 Dumbbell/Kettlebell Curls 2×25 Overhead Dumbbell/Kettlebell

CrossFit Games Last Chance Qualifier #4 2022 2 Rounds For Time: (25min 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 30sec Butterfly Stretch x 2 25 GHD Sit-ups 30sec Straddle

CrossFit Games WOD 2022 “Echo Press” (based on) For Time: (14min cap) 30/25 Calorie Bike/Row or 600m Run 10 Handstand Push Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run 10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run 10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise

Bench Press 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* Team WOD “Team Kettlebell Klimb” by DB 13min Ascending AMRAP: 1 Kettlebell Sumo Deadlift High Pull (synchronized)