Daily Workouts

Muscle Snatch 5 x 2

Power Snatch 5 x 2

Snatch 5 x 2

Pause Front Squat 3 x 2

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

For Time:

20 Strict Handstand push-ups

30 Toes to bar

40 Pull-ups

50 DB Push press (35/25)

60 Calorie Row

30:00 EMOM

A. 3 Power Clean & Jerks (Build)

B. 6-12 Strict Pull-ups

C. :45 Plank w/ 1 Push-up every :05

Finisher:

Tabata Hollow Rock/Hold

Partner Workout

20:00 AMRAP

10 Back Squats (225/155)

10-20-30-40-50... Calorie Echo

One works, one rests, share the work however you'd like. Do not exceed 70% 1RM on back squat.

1. 12:00 AMRAP

10 Toes to bar

20/15 Calorie Row

40 Double-unders

2. 2 Sets:

10 Strict Pull-ups

20 Weighted Sit-ups

30 Banded Good Mornings

1. Deadlift

5 x 5

2. Shoulder Press

5 x 5

3. L-Sit

5 x :15

3 Rounds for time:

30 Calorie Row

15 Pull-ups (C2B)

30 Wall balls (20/14 lb)

4 Rounds for time:

20 DB Hang Snatch (50/35)

40 Yard DB Lunge

400m Run

“31 Heroes”

31:00 AMRAP

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24″)

400m Sandbag Run (50/40)

This is a Partner Workout. Partner 1 will performs the AMRAP of thrusters, rope climbs, and box jumps while partner 2 runs 400m with a sandbag. When the 400m sandbag run is completed, partners will switch places. Partner 2 picks up where partner 1 left off on the AMRAP while partner 1 completes a 400m sandbag run. Partners will continue to alternate in this fashion for 31 minutes.

CrossFit Games Individual Event 12

10:00 EMOM

1 Snatch (Build)

Individual Event 9

21-15-9

Cal Echo Bike

Snatch (105/75)

CrossFit Games Individual Event 10

30 Toes to Bar

1.5 Mile run

30 Toes to Bar

1.5 Mile Run

30 Toes to bar

CrossFit Games Masters Event 9

For time:

10-8-6-4-2

Wall Walks

Thrusters 185/135

Time Cap: 20:00

CrossFit Games Individual Event 6 & 7

5 rounds for time

200m Run

1 Clean (245/165)

8:00 time cap

At the 15:00 Mark:

5 rounds for time

200m Run

1 Clean (325/210)

CrossFit Games Individual Event 5

4 Rounds for time:

4 Rope Climbs

500/400m Ski or Row

50 ft. D-ball Carry (150/100)

Deadlift

5 x 5

Strict Toes to Bar

5 x 5

With a Partner:

800m Farmer's Carry*

*Choose a weight of Kettlebells or Dumbbells that are challenging to carry for 100 meters. Maintain organized posture and walk with a purpose. Goal today is not speed; the longer it takes, the more grip strength we get to train!

Teams of 3 complete 8 rounds on the minute

A. 6 Burpee Pull-ups

B. 14 Wall balls (30/20)

C. 1:00 Row for Meters

Rotate through 8 sets of each movement. On the burpee pull-ups and wall balls, complete the prescribed reps, then rest for the remainder of that minute. During the minute on the rowing machine, row as many meters possible in the full minute.

15:00 AMRAP

50 ft. D-ball Carry (100/70)

50 ft. Walking Lunge

20/15 Calorie Echo Bike

8 Sets:

2 Legless Rope Climbs

2 Clean & Jerks (build to a heavy set of 2)

3 Rounds for time:

400m Run

21 Russian KB Swings (70/53)

15 Burpee Box Jumps

"Jackie"

For Time

1000m Row

50 Thrusters (45/35 lb)

30 Pull-ups

32:00 EMOM

A. :40 Bike

B. 12 Push-ups

C. :40 Row

D. 6 D-ball Cleans

For Time:

10-20-30 Reps of:

Toes to bar

DB Hang Snatch (50/35)

Run 800m after each round

15:00 AMRAP

5 Strict Pull-ups

10 Box Jumps

15 Calorie Bike