September 2019

WOD for Tuesday, Sep 24, 2019

CrossFit Games Open 18.0

The Open 18.0
For time complete 21-15-9 reps of:
– Dumbbell Snatches @22,5/15 kg
– Burpees.

– Now you must change hand while the dumbbell is below eye level to make it count.
– As always both sides of the dumbbell have to touch the floor before going up again.
– In the in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time.
– You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.
– If you don´t jump, just step backwards, then it will be judged as a scaled version.
– Of course as always your chest has to touch the floor when you go down.
– You must then raise yourself to a standing position before you jump over the dumbbell.
– Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.

Scaling Weight:
M/F: @15/10

August 2019

WOD for Thursday, Aug 29, 2019

29082019 A

Amrap 8 min
5 HPC @50/35
30 Double Unders

29082019 B

10 sets of:
4 strict Pullup
60 sec Bent Over Row @30/20 (same pace each round)
60 sec rest

WOD for Wednesday, Aug 28, 2019


Team of 2, 4 round of:
80 wallball shot
60 medball clean
40 medball pushup

Partition as needed

WOD for Tuesday, Aug 27, 2019


1h Clinic Hand Stand Tutto.

WOD for Monday, Aug 26, 2019


For Time complete:
4k Run;
Every 200m:
– 5 BB Thruster
– 3 Pullup

Post total time

Front Squat 10RM

In 10min find your Front Squat 10RM

WOD for Friday, Aug 23, 2019


4 Rounds for Time (with a Partner)
– 8 Man Makers (50/35 lb) / Partner Plank
– 20 Deadlifts (275/205 lb) / Partner Wall Sit
– 24 One-Arm Dumbbell Thrusters (50/30 lb) / Partner Scissor Kick

1mile Run (team)

Partition the work as needed but both partners must work at the same time. Partner A may not start a rep until partner B is also working. Partners may switch positions at will.

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