August 2019

WOD for Saturday, Aug 10, 2019

CrossFit Games 2019 Event 8

Ringer 1
30-20-10 reps of:
– Air bike (calories)
– Toes-to-rings

Time cap: 7♀ / 6♂ minutes

Rx'd:
15-10-5 / 12-8-4
– Cal Row
– Toes to Ring

Scaled
12-8-4
– Cal Row
– Knee to Chest

Novice
12-8-4
– Cal Row
– Situp

Time cap: 5min

CrossFit Games 2019 Event 9

Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)

Time cap: 5 minutes

Rx'd:
12-8-4
Burpees
OHS @30/20

Scaled & Novice
12-8-4
Burpees
OHS @20/15

Time cap: 4 minutes

CrossFit Games 2019 Event 10

THE STANDARD
30 clean and jerks (Grace)
30 muscle-ups
30 snatches (Isabel)

♀ 95 lb.
♂ 135 lb.

Time cap: 12 minutes

Rx'd
20 Clean & Jerk
20 Snatch

♀ 35kg
♂ 50kg

Scaled
20 Clean & Jerk
20 Snatch

♀ 27,5kg
♂ 40kg

Novice
45 Clean & Jerk

♀ 25kg
♂ 30kg

WOD for Friday, Aug 09, 2019

CrossFit Games 2019 Event 6

SPLIT TRIPLET
5 rounds:
1 pegboard ascent
100 double-unders
10 DB hang split snatches (55 | 80 lb.)
10 DB hang clean and jerks (55 | 80 lb.)

Time cap: 20 minutes

4 round:
Rx'd: 1 Bar Muscleup, 50/30DU, DB @22,5/15
Scaled: – , 30/15 DU (90 SU), DB @15/10
Novice: -, 120, 80 SU, 20 Hang to OH @10/5

CrossFit Games 2019 Event 7

1-rep clean

♀ 215-220-225-230-235-240-245-250-255-260 lb.
♂ 315-325-335-345-355-365-370-375-380-385 lb.

Scaling load:
♀ 25, 30, 35, 40, 45, 50, 55, 60, 65, 70.
♂ 40, 50, 60, 70, 80, 85, 90, 95, 100, 105.

WOD for Thursday, Aug 08, 2019

CrossFit Games 2019 Event 4

SPRINT COUPLET
172-ft. sled push
15 | 18 bar muscle-ups
172-ft. sled push

Time cap: 6 minutes

Rx'd : 2 x 50m Sprint – 18/15 Pullup – 2 x50m Sprint
Scaled: 2x50m Sprint – 12/9 Pullup – 2x50m Sprint
Novice: 2x50m Sprint – 15/10 Jumping Pullup – 2x50m Sprint

CrossFit Games 2019 Event 5

MARY
20-min. AMRAP:
5 HSPU
10 pistols
15 pull-ups

15min
Rx'd: – – –
Scaled: 5 HSPU, 20 Squat (count half), 10 Pullup
Novice: 2x DB Push Press @15/10, 15 Jumping Pullup

WOD for Wednesday, Aug 07, 2019

CrossFit Games 2019 Event 2

For Time:
– 800-m row
– 66 KB jerks (12 | 16 kg)
– 132-ft. handstand walk

Time cap: 10 minutes

Rx'd: 800/600m Row – HSW in 32/24 HSPU
Scaled: 800/600m Row – 55 KB Jerks @12/8 – HSW in 24/16 HSPU
Newbie: 600/500m Row – 44 KB Alt. Jerks @12/8 – HSW in 20 Pushups

CrossFit Games 2019 Event 3

RUCK
6,000-m ruck run

♀ 20-30-40-50-lb. pack
♂ 20-30-40-50-lb. pack

Time cap: 40 minutes

Rx'd : 3200m
♀ 2,5, 5, 10 & 15Kg.
♂ 5, 10, 15 & 20kg
Scaled: 3200m
♀ 2,5, 5, 8kg KB & 10Kg.
♂ 2,5, 5, 10 & 15Kg.
Novice: 3200m
♀ 0, 2,5, 5 & 8Kg KB.
♂ 2,5, 5, 8kg KB & 10Kg.

WOD for Tuesday, Aug 06, 2019

CrossFit Games 2019 Event 1

4 rounds:
– 400-m run
– 3 legless rope climbs
– 7 squat snatches (130 | 185 lb.)

Time cap: 20 minutes

Rx'd : 3/2 Rope Climb / Power Sn @50/40
Scaled: 2/1 Rope Climb / Power Sn @40/30
Novice: 3/2 Rope ground to Stand / Power Sn @20/15

WOD for Friday, Aug 02, 2019

3RM push press

Find your 3RM push press max

02082019 Skills

5 sets with a partner of:
– 5 Wall turn
– 5 Kipping HSPU
– 3 Strict HSPU
(same help)

Hey Buddy

"Hey Buddy"

For Time
Buy-In:
– 250 meter Run

Then, 5 Rounds of:
– 10 Lunges
– 10 Air Squats
– 10 Sit-Ups
– 8 Burpees

Cash-Out:
– 250 meter Run

Post total time

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