August 2019

WOD for Thursday, Aug 22, 2019

220819

Team of 4, AMRAP 40 Min:
1 rope climb (W) legless (M)
5 box Climb Over #120/100
10+10m DB OH Lunges @22,5/15
200m Run

Switch every round, post total reps
Run count 20

WOD for Wednesday, Aug 21, 2019

21082019

8 round for time:
400m run
Rest 1:1

Post your avg pace

WOD for Tuesday, Aug 20, 2019

20082019

3 Round for time:
4 Bar Muscle-up
10 Hang Power Snatch @40/25
80 Alt. Lunges

WOD for Monday, Aug 19, 2019

Clean & Jerk 10×2

E 90" for 10 sets perform:
2 C&J, add weight each round if you can
Fast transition through each movement, work in touch and go

19082019

For time complete:
50 Abmat Situp
5 min (accumulated) Plank Hold
50 Knee to Elbow
800m Run

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.

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