Saturday 2017.09.02

Sep 1, 2017

For Time:

  • 1km Row
  • 30 Burpees
  • 30 Box Jumps (24/20)
  • 30 AbMat Sit Ups
  • 30 Power Cleans (135/95)
  • 30 Handstand Push Ups (sub 10 wall walks)

Saturday 2017.09.26

Aug 25, 2017

Working in teams of four, for total time:

  • 800m Run together
  • 200 Burpees OPWAAT, while simultaneously completing:
    • 400m Relay
    • 300m Relay
    • 200m Relay

When all burpees and relays are complete:

21-15-9

  • Synchro Jump Squats
  • Interlaced Sit Ups

28 Minute Cap

Saturday 2017.08.19

Aug 18, 2017

1000 CrossFit

Working in teams of 3, for time:

  • 3 rounds of: Line Sprint Relay 10/15/20

OPWAAT, reps cumulative:

  • 75 Barbell Lunge (front or back, 135/95)
  • 75 Chest to Bar Pull Ups
  • 75 Ring Dips

Relay style (all do cleans, then all do wall walks):

  • 10 Squat Cleans (135/95)
  • 5 Wall Walks

Then:

  • 600m Team Run

Saturday 2017.07.29

Jul 28, 2017

0830 Hanging at the Bar with Rupert: Gymnastics Workshop

1000 CrossFit

1100 Open Gym & Weightlifting

CrossFit Workout of the Day:

Working in teams of 3, 12 minutes to work to a cumulative total tempo turkish get-up double (1L/1R). Pause one full second in each position:

  • Back
  • Forearm
  • Hand
  • High Hips
  • Knee + Hand
  • Kneeling
  • Standing

Then reverse order with a :01 pause in each position again.

3 minutes to clean up, then, completing each round relay style, complete for time:

4 KB Snatch (53/35)
2 Burpee Over Box (Open standard)

8 KB Snatch
4 Burpee Over Box

12 KB Snatch
6 Burpee Over Box

16 KB Snatch
8 Burpee Over Box

20KB Snatch
10 Burpee Over Box

16 KB Snatch
8 Burpee Over Box

12 KB Snatch
6 Burpee Over Box

8 KB Snatch
4 Burpee Over Box

4 KB Snatch
2 Burpee Over Box

25 minute time cap.