Training Log

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap) 800m Run 49 Push-Ups 49 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 […]

CrossFit Games Master’s WODs 2019 Master’s WOD 1 For Time: (7min cap) 500m Row 30 Bar Facing Burpees Rest 5min Master’s WOD 2 5 Rounds For Time: (23min cap) 3 Rope Climbs 15′ MRX 2 Rope Climbs 15’ 15 Front Squats 115/75 Ages 50-54 95/65 Ages 55+ 95/65lbs 60 Double Unders Stretching & Flexibility Development

“What Girl is It” by DB For Time: (35min cap) 200m Run or 0.5k Bike 15 Overhead Squats 15 Toes to Bar 250m Row 15 Thrusters 15 Pull-Ups 400m Run or 1k Bike 15 Deadlifts 15 Handstand Push-Ups MRX 2/4″ Rise 500m Row 15 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 15 Sumo

Complex Build Up E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Tag Team 16min Ascending AMRAP: Partner 1 = 1 Pull-Up RX+Chest to Bar MRX Ring Row 1 Power Snatch 95/65 RX+115/75 MRX 75/55 1 Hang Squat Snatch 1 Box Jump Over 24/20″ RX+30/2 MRX 20/18” Partner 2 = Slap Hands to

Split Jerk Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 4 Rounds For Time: (18min cap) 600m Run / Row or 1.5k Bike 6 Hang Split Cleans (alt legs) 12 Split Jerks (alt legs) REST 1min after Each Round Barbell Weights = 135/95 RX+155/105 MRX 95/65 Handstand Walk &

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* “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m Max Reps Squat Cleans Rest 3min

HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbs Burpees (regular with a 1inch jump opening hips) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5k Bike 60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups 15 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 400m Run or Row or 1k Bike 40 WallBall Sit-Ups 20 Chest to Bar MRX Pull-Ups 10 Handstand Push-Ups

Hang Clean Build Up E3MOM 5 – 5 – 5 – 5 – 5 “Team WOD” 20min AMRAP: Partner 1 = 15 Hang Cleans *slap hands Partner 2 = 15 Push-Ups *slap hands Partner 1 & Partner 2 = 30 Crossovers (each) Partner 2 = 15 Hang Cleans *slap hands Partner 1 = 15 Push-Ups

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