August 2024

Front 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* “Quick Decisions” by DB 13min AMRAP: 3 Muscle Ups / 6 Chest to Bar / 9 Pull-ups / 12 […]

Benchmark WOD “CHRISTINE” 3 Rounds For Time:(20min cap) 500m Row or 1.2k Bike 12 Deadlifts Body Weight / 75% Body Weight 21 Box Jumps/Step-ups 24/20″ MRX 20/18” Core Development 21 Barbell Good Mornings 15 WallBall/Kettlebell Russian Twists 21 Kettlebell Goblet Hold Good Mornings 15 WallBall/Kettlebell Russian Twists 21 Hip Extensions

Run/Row 200m or 0.5k Bike x 12min E3MOM (score is slowest time of the 4) Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups (once you come off the bar you have to run 400m) *Score is total Pull-ups completed in 20min Core & Guns Development 2×10 Skin the Cats 2×10 Dumbbell Curls to

Overhead Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60lbs 15 Bar Facing Burpees OR CrossFit Games WOD 2013 (RX+) “Naughty Nancy” 4 Rounds For Time: (25min cap) 600m Run

Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD 2008 5 Rounds For Time: (10min cap) 5 Deadlifts 275/185 MRX 225/155 10 Burpees (jump, open hips, clap Overhead) *compare your time to the original CrossFit Games Athletes* *compare to 28 Aug 22; 16 Aug 2019* Core & Grip

Strict Press Build Up E3MOM 5 – 5 – 5 – 5 – 5 Team WOD: For Time: (18min cap) P1 – Run 800m / P2 – Row 800m/2k Bike 80 Deadlifts 95/65lbs RX+115/75 MRX 75/55lbs P2 – Run 600m / P1 – Row 600m/1.5k Bike 60 Hang Cleans P1 – Run 400m – P2

Back Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 6min AMRAP: 18 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 18 WallBall Sit-Ups REST 3min 6min AMRAP: 9 Back Squats 95/65 RX+115/75 MRX 75/55 9 Toes to Bar *Athletes choice on Which AMRAP to start with* Core & Squat

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 For Time: (18min cap) 50 Dumbbell Snatch (alt arm) 25 Left Arm Dumbbell Box Step-ups 50 Right Arm Dumbbell Push-ups 10 Burpee Box Jump Overs 50 Dumbbell Snatch (alt arm) 25 Right Arm Dumbbell Box Step-ups 50 Left Arm Dumbbell Push-ups

10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with bar on floor HERO WOD “BRUCK” 4 Rounds For Time: (32min cap) 400m Run 24 Back Squats 185/125lbs MRX 135/95lbs 24 Jerk/Shoulder to Overhead 135/95lbs MRX 95/65lbs **Bar is on floor, athlete only gets one bar and responsible for

For Time: (6min cap) 49/40 Calorie Row/Bike or 800m Run *Rest 4min / transition from / time cap 28min AMRAP: 49/40 Calorie Row/Bike or 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 35 Wallball Sit-ups 20/14lbs MRX 20/10lbs 28 Wallball Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 14 Pull-ups RX+ Chest to Bar