Daily Workouts
10:00 AMRAP
1-2-3-4-5... Strict Pull-ups10 Wall balls5:00 Rest
10:00 AMRAP
10 Calorie Echo Bike10 Push-ups10 KB Lunges (53/35)
Awful Annie
For time
50 double-unders50 sit-ups5 cleans40 double-unders40 sit-ups4 cleans30 double-unders30 sit-ups3 cleans20 double-unders20 sit-ups2 cleans10 double-unders10 sit-ups1 clean♀ 185 lb. ♂ 275 lb.If necessary, reduce loading and/or reps to try to finish within 20 minutes.
Awful Annie Tips
Nasty Nancy
5 rounds for time
500-m run15 overhead squats15 bar facing burpees♀ 125 lb. ♂ 185 lb.If necessary, reduce loading and/or reps to try to finish within 30 minutes.
Nasty Nancy Tips
Max freestanding handstand hold
Damn Diane
3 rounds for time
15 deadlifts15 strict deficit HSPU♀ 205 lb., 2-in. deficit♂ 315 lb., 3.5-in. deficitIf necessary, reduce loading and/or reps to try to finish within 20 minutes.
Damn Diane Tips
20:00
Establish a 1-rep-max front squat
1RM Front Squat Tips
For Time
1000m Row
1000m Row Tips
Friendly Fran
3 rounds for time
21 thrusters21 chest-to-bar pull-ups
♀ 85 lb. ♂ 115 lb.
If necessary, reduce loading and/or reps to try to finish within 12 minutes.
Friendly Fran Tips
CrossFit Games (let's go Justin!)
At the Track:
15:00 AMRAP
12 DB Snatches10 Yard OH Lunge200 Yard Run
At the Track:
4 Rounds for time
50 Air squats400m Run
For Time:
10 Rounds:
7 Deadlifts (135/95)7 Box jumps7 Strict pull-upsCash-out: 70 BurpeesHappy 70th Birthday Chris P!
Max freestanding handstand hold
Damn Diane
3 rounds for time
15 deadlifts15 strict deficit HSPU♀ 205 lb., 2-in. deficit♂ 315 lb., 3.5-in. deficitIf necessary, reduce loading and/or reps to try to finish within 20 minutes.
Damn Diane Tips
3 Rounds:
5:00 AMRAP
Buy-in: 30/24 Calorie Echo Bike
AMRAP in remaining time:5 Power cleans (135/95)7 Toes to bar3:00 Rest between rounds
5 Rounds for time
10 Back squats (225/155)50/40 Calorie Row
15:00 EMOM
5 x 2 High Hang Snatch5 x 2 Hang Snatch5 x 2 Snatch
10:00 AMRAP
2-4-6-8-10...Power Snatches (95/65)Push-upsFront Rack Lunges
30:00 EMOM
A. 3 Power Cleans (Build)B. 6 Strict Pull-upsC. :45 Plank w/ 1 Push-up every :05
Finisher
"Bring Sally Up" Challenge
5 Sets not for time
5 Shoulder Press (build)10 Pistols
5 Sets not for time
5 Deadlifts (build):15 L-Sit
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Burpee Box Jumps (24"/20")15/12 Calorie Row after each round of burpee box jumps
Overhead Squat 5 x 3Front Squat 5 x 3Back Squat 5 x 3
-STRIVE TO ADD WEIGHT EVERY SET
For Time:
20 KB Swings (70/53)40 Calorie Ski
For Time
3 Rounds:
8 Bar muscle-ups 8 Clean & Jerks (135/95)400m Run
IMMEDIATELY INTO:
3 Rounds:
4 Bar muscle-ups 4 Clean & Jerks (135/95)200m Run
5 Rounds for time
10 Toes to bar10 Deadlifts (225/155)15/12 Calorie Echo Bike
Every 4:00 for 5 Sets
10 Strict pull-ups400m RunMax wall balls in remaining time
Perform on a 20-minute running clockScore is total wall balls
Power Clean + Push Jerk
Build to a heavy double
2. 5 Rounds for time
8 Clean & Jerks (135/95)20 Calorie Row
15:00 AMRAP
10 DB Box Step-overs15 Calorie Bike15 V-ups or Tuck-ups
1. 10:00 EMOM
3 Snatches (full squat)OR 3 Power snatches +3 Overhead squats
2. 10:00 AMRAP
2-4-6-9-10...Power Snatches (95/65)Burpees
1. 3 Rounds for time
400m Run25 Pull-ups (chest to bar)50 Double-unders
2. 5:00 EMOM
5-15 Toes to bar