August 2019

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

WOD for Thursday, Aug 01, 2019

Power clean 3RM

  • Find your 3RM power clean of the day in 15min.

01082019 Accessory

4 sets of:
– 10 Box Jump #70/50
– 50m Sprint + 50m Walk

Post total time

01082019

Team of 3, 3 sets of:
Every 5min
– A- 600/500m Row
in the remaining time
– B & C Max Effort Synchro air Squat
1min rest

Post total squat

July 2019

WOD for Wednesday, Jul 31, 2019

Deadlift 5RM

Build your Deadlift 5RM in 15 min

Post your best result

31072019 Skills

5 sets with a partner I go You Go, of:
– 3 Pullup
– 2 C2B
– 1 Bar Muscleup
(same band)

31072019

AMRAP 9min
– 10 Alt DB Push Press
– 10 DB Squat
– 10 DB Power Clean
– 10 Alt DB Snatch

Load:
Rx'd: 22,5/15
Intermediate: 15/10
Beginner: 10/5

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