Daily Workouts

5 Rounds for time

12 Hang power cleans (135/95)15 Pull-ups (C2B)400m Run

1. Pause Front Squat

5 x 3:03 Pause in the bottom position of each squat

2. For Time

20 Wall balls (30/20 lb)40/32 Calorie ski

27-21-15-9 Reps for time

Calorie rowShoulder to overhead (95/65)Burpees over the erg

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