Mary or Cindy? Your choice.

Have your choice of torture for the day 🙂

Mary
AMRAP in 20 Minutes:
5 Handstand Push Ups
10 Pistols
15 Pull Ups
**You can only complete this WOD if you can perform all movements as RX.

Cindy
AMRAP in 20 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
**Scale movements as needed

Beach Season

Strength:
3RM Bench Press

Metcon:
RED (RX+):
For Time:
25 Bench Presses (185/135 lb.)
30 KB Snatches (32/24 kg.)
1-k Row

WHITE (RX):
For Time:
25 Bench Presses (135/95 lb.)
30 KB Snatches (24/16 kg.)
1-k Row

BLUE:

For Time:
25 Bench Presses

30 Russian KB Swings
1-k Row

Weekends are Great :)

RED (RX+):
5 Rounds for Time:
16 DB Walking Lunges (65/45 lb., each hand)
12 GHD Sit-ups
3 Rope Climbs

WHITE (RX):
5 Rounds for Time:

16 DB Walking Lunges (50/35 lb., each hand)
12 GHD Sit-ups
3 Rope Climbs

BLUE:
5 Rounds for Time:
16 DB Walking Lunges
12 Sit-ups
3 Seated Rope Climbs

#AGOQ

IMG_0977

The Age Group Online Qualifier for the 2019 CrossFit Games is this weekend. Wish the Leber boys Good Luck if you see them 🙂

RED (RX):
AMRAP in 20 Minutes:
1:00 Minute Barbell Back-Rack Hold (155/105 lb.)
20 Wall Balls (20/14 lb.)
20 MB Cleans

WHITE:
AMRAP in 20 Minutes:

1:00 Minute Barbell Back-Rack Hold (135/95 lb.)
20 Wall Balls (20/14 lb.)
20 MB Cleans

BLUE:
AMRAP in 20 Minutes:
1:00 Minute Barbell Back-Rack Hold
20 Wall Balls
10 MB Cleans

Just your body weight…

RED (RX):
3 x 2:00 Minute Rounds:
10 Burpee Box Jumps (30/24 in.)
In what is remaining of 2 min.,
perform Double-unders.

3 x 3:00 Minute Rounds:
Max Handstand Hold (freestanding)
In what is remaining of 3 min.,
perform Double-unders.

 

WHITE:
3 x 2:00 Minute Rounds:
10 Burpee Box Jumps (24/20 in.)
In what is remaining of 2 min.,
perform Double-unders.

3 x 3:00 Minute Rounds:
Max Handstand Hold
In what is remaining of 3 min.,
perform Double-unders.
BLUE:
3 x 2:00 Minute Rounds:
10 Burpee Plate Jumps
In what is remaining of 2 min.,
perform Single-unders.

3 x 3:00 Minute Rounds:

Max Plank Hold
In what is remaining of 3 min.,
perform Single-unders.

Chip Away!

Strength:
Front Squats
5-5-5-5-5

Metcon:
RED (RX+):
For Time:
30 Front Squats, 155/105
35 Calories on the Assault Bike
40 KB Push Press, 70/53
45 Medball Sit Ups + Throw, 25/20

WHITE (RX):
For Time:
30 Front Squats, 135/95
35 Calories on the Assault Bike
40 KB Push Press, 53/35
45 Medball Sit Ups + Throw, 20/14

BLUE:
For Time:
25 Front Squats
30 Calories on the Assault Bike
35 KB Push Press
40 Medball Sit Ups + Throw

Pull, Run, Pull

IMG_0975RED (RX):
For Time:
25 Pull-ups
10 Muscle-ups
1.5-mile Run
10 Muscle-ups
25 Pull-ups


WHITE:

For Time:
25 Pull-ups
10 Jumping Muscle-ups
1.5-mile Run
10 Jumping Muscle-ups
25 Pull-ups

BLUE:
For Time:
25 Ring Rows
10 Jumping Chest-to-Bar Pull-ups
1-mile Run
10 Jumping Chest-to-Bar Pull-ups
25 Ring Rows

Barbell Complex

Strength:
Find your max for the following Complex:
3 Hang Power Cleans
1 Jerk
3 Back Squats

Metcon:
3 Rounds for Time:
9 Hang Power Cleans
6 Jerks
9 Back Squats
2 min. Rest
*Add load each full round (75,80,85 percent)
*Post loads in the notes.

RED (RX): Starting weight = 75 percent of Complex.
WHITE: Starting weight = 70-75 percent of Complex.
BLUE: Starting weight = 65-70 percent of Complex.

Carry Your Buddy

RED (RX):
3 Rounds Each for Time:
In partners, perform every 6 min.
Row 500 m (total)
100-m Buddy Carry (50 m each)
40 Deadlifts (225/155 lb.)
40 Lateral Over-the-Bar Jumps

WHITE:
3 Rounds Each for Time:
In partners, perform every 6 min.
Row 500 m (total)
100-m Buddy Carry (50 m each)
40 Deadlifts (185/135 lb.)
40 Lateral Over-the-Bar Jumps

BLUE:
3 Rounds Each for Time:

In partners, perform every 6 min.
Row 500 m (total)
100-m Buddy Carry (50 m each)
30 Deadlifts
30 Lateral Over-the-Bar Jumps