WOD:   10/01/17

If you are signed up for the Team Series you will be doing:

Team series Event 7
On a 20-minute clock, for max reps/pounds:
Partner 1:
  0:00-2:00 Handstand push-ups
  2:00-4:00 Rest
  4:00-6:00 Double-unders
  6:00-8:00 Rest
  8:00-10:00 1-rep-max back squat
Then, Partner 2:
  10:00-12:00 1-rep-max back squat
  12:00-14:00 Rest
  14:00-16:00 Double-unders
  16:00-18:00 Rest
  18:00-20:00 Handstand push-ups

If you are not signed up for the Team Series then you will be doing:

A Mystery WOD
 

WOD:   9/30/17
 

If you are signed up for the Team Series you will be doing:

Team Series Event 6

21-15-9 synchronized reps for time of:
Dumbbell snatches, 50/35-lbs.
Bar muscle-ups

If you are not signed up for the Team Series then you will be doing:

A Mystery WOD!

 

WOD:   9/29/17

Team Series Event 5

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place a box on the center of that line. This workout begins with the athletes standing tall. At the call of “3, 2, 1… go!” the athletes will drop down and begin the burpee box jump-overs. Partners must be synchronized, with their chests touching the floor at the same time. Once 3 reps are complete, each athlete will move to their barbell and perform synchronized deadlifts, with both athletes standing tall at the top of the lift at the same time. After 3 deadlifts, the team will move back to the box for the next round, this time completing 6 reps of each exercise.

During each round, the number of repetitions for each exercise will increase by 3 reps: 3 the first round, 6 the second round, 9 the third, 12 the fourth, etc. Teams will follow this pattern, completing as many repetitions as possible within the 10-minute time cap. The team’s score is the total number of repetitions completed.

For full event details and descriptions click here: https://games.crossfit.com/ CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal -- (http://journal.crossfit.com) The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   9/28/17

Team Series Event 8

For time:
Partner 1 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups
Then, Partner 2 completes:
  1,000-m row
  50 thrusters
  30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

This workout begins with the first athlete seated on the rower, the handle stowed and the monitor set to zero. At the call of “3, 2, 1… go!” the athlete will grab the handle and row 1,000 meters. They will then move to the barbell for 50 thrusters, then to the pull-up bar for 30 chest-to-bar pull-ups. They will finish by slapping hands with the second athlete, who may then begin their row. The second athlete may be seated on the rower prior to the first athlete finishing their pull-ups, but the monitor must be reset to zero, and they may not grab the handle until after slapping hands. The second athlete will complete the row, thrusters and pull-ups in the same fashion as the first. This workout ends when the second athlete’s chest touches the bar on the last rep of the chest-to-bar pull-ups.

Every second counts in this workout. The team’s score will be the time it takes to complete all the repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 12:32.7, its score is 12:32. There is no time cap. Note the time at which the first athlete finishes, as this will be required when submitting your score.

Check out The Dave Castro's hint for Team Series Event 7, what is the last movement going to be???

WOD:   9/27/17

Hang Squat Snatch 5-5-5-5-5 reps
 

30-20-10 reps for time of:
Kettlebell Snatch, Right Arm 53/35-lbs
Kettlebell Snatch, Left Arm 53/35-lbs.
Handstand Push-ups

CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   9/26/17

Everyday Warrior
Week 2: “FIGHT”

Prior to 4:00, complete:
3 Rounds of:
10 Thrusters 75/45lb
20 Double Unders

Prior to 8:00, complete:
3 Rounds of:
8 Thrusters 95/65lb
25 Double Unders

Prior to 12:00, complete:
3 Rounds of:
6 Thrusters 115/85
30 Double Unders

Prior to 16:00, complete:
3 Rounds of:
4 Thrusters 135/95lb
35 Double Unders

Prior to 20:00, complete:
3 Rounds of:
2 Thrusters 155/105lb
40 Double Unders

WEIGHTS

RX:
Male – 75,95,115,135,155
Female – 45,65,85,95,105

Scaled:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
***Singles instead of Double Unders

Masters 55+:
Male – 45,65,85,95,105
Female – 35,45,65,75,85

Masters 55+ Scaled:
Male – 45,55,65,75,85
Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)
***Singles instead of Double Unders

Teen:
Male – 45,65,85,95,105
Female – 35,45,65,75,85

MOVEMENTS:

Thrusters:
The barbell will start on the ground and the athlete will perform a standard thruster. The barbell will move from the bottom of a front squat to a full lockout overhead. The hip crease must be below the top of the knee. A full squat clean into a thruster is allowed. The barbell must be locked out overhead with hips. knee and arms extended.

Double Unders:
This is a standard double under where the rope passes completely under the feet twice for each jump.

Single Unders:
For scaled divisions, this is a standard single under. The rope passes under the feel once for each jump.

NOTES:
The athlete will have 4 minutes to complete 3 rounds of 10 Thrusters and 20 Double Unders. If the athlete does not complete all 90 reps the workout is over and they will record their score.

If all 90 reps are completed within 4 minutes, that athlete will move on and will have an additional 4 minutes to complete 3 rounds of 8 Thrusters and 25 Double Unders**. If the athlete completes all 189 reps (90 from rounds 1-3 and 99 from rounds 4-6) the time will be extended by another 4 minutes.
**Once a 3 round section is completed, the athlete can IMMEDIATELY begin their next section. They do NOT need to wait for the 4 minutes window to expire before moving on.

The workout is over when the athlete completes all the required rounds/reps prior to 20 minutes OR when the athlete does not complete the required work within the time cap for each section.
Another athlete can help in changing the weights on the barbell during the workout. Only ONE barbell can be used, athletes cannot set up multiple barbells.

SCORE & TIEBREAK:
If all 540 reps are completed within 20 minutes the athletes score will be the time it took to complete the workout and no tiebreak will be used. If the athlete is not able to complete the workout within the time caps, a tiebreaker will be used for the final score. During the workout, note the time at the END of each 3 round section. When the athletes submits their score, there will be a space for final reps completed and a field to enter the time at which the athlete completed the last full 3 round section. In the scenario where two athletes complete the same amount of reps, the athlete with the lowest tiebreak time will be ranked higher. **Tiebreak time MUST be recorded in time elapsed, NOT in time remaining. If a count down timer is used the athlete will need to convert to time elapsed.

WOD:   9/25/17

Deadlift 6-6-6-6-6-6 reps


6 rounds for time of:
200m run
12 Dumbbell Deadlifts
12 Box Jumps Overs, 24”/20”

For some inspiration to do today's WOD, check out this video of Dan Bailey doing a badass workout with a heavy pair of dumbbells!

CrossFit -- (http://www.crossfit.com) SUNDAY 131222 For time: 100 Double-unders Then, Five rounds of: 75 pound Dumbbell deadlift, 10 reps 75 pound Dumbbell front squat, 10 reps 10 Handstand push-ups Then, 100 Double-unders The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   9/24/17

For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

This workout begins with the athletes standing tall and the medicine balls resting on the floor. At the call of “3, 2, 1… go!” the athletes will pick up their medicine balls and begin the set of wall balls, synchronized at the bottom of the squat. Once 50 shots are completed, they will begin the round of 30 cleans. They may divide the cleans any way they choose, but they must slap hands each time they switch, and each partner must complete at least 1 rep at each weight before moving on.

The second set of wall-ball shots will be performed in the same fashion as the first. Next, teams will move on to the set of 20 cleans, this time at a heavier weight. Teams may receive assistance in adding weight to the bar(s), or may use multiple barbells preloaded to the appropriate weight for each round. After the set of 20 cleans, teams will then complete one final set of wall-ball shots and then 10 cleans, again at a heavier load.

This workout ends when one of the athletes lifts the barbell to the shoulder and stands tall on the last clean. There is a 12-minute time cap. If the athletes do not finish all 210 reps before the time cap, their score will be the number of reps completed.

For full event details and descriptions click here: https://games.crossfit.com/ The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   9/23/17

For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell
Women use 65-lb. barbell

This workout begins with the athletes standing tall and the jump rope on the floor. At the call of “3, 2, 1… go!” the first athlete will pick up a jump rope and begin performing double-unders. Once the first athlete has performed 120 reps, the second athlete may begin jumping rope and will also complete 120 reps. The team will then move to the pull-up bar and complete a total of 120 chest-to-bar pull-ups, 60 per athlete. Teams may only use one pull-up bar, with only one athlete working at a time, and the partners must switch who is working after every 15 reps.

The team will then perform a total of 120 hang power snatches in the same fashion as the pull-ups: 60 per athlete, rotating after every 15 reps, and tagging hands when switching. Finally, the team will move back to the jump ropes, where each athlete will perform another 120 double-unders, one athlete at a time, tagging hands when switching. This workout ends when the second partner finishes the last rep of the double-unders.

Every second counts in this workout. The team’s score will be the time it takes to complete all 720 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is a 15-minute time cap. If they do not finish all 720 reps before the time cap, their score will be the number of reps completed.

For full event details and descriptions click here: https://games.crossfit.com/ CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal -- (http://journal.crossfit.com) The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   9/22/17

For time:
100-cal. row, switch as needed
100 toes-to-bars, total

This workout begins with one athlete seated on the rower, the handle stowed and the monitor set to zero. At the call of “3, 2, 1… go!” the athlete will reach down, grab the handle and begin rowing. Each team may use only one rower and may switch who is rowing at any time. Once 100 calories have been completed, athletes must slap hands before moving to the pull-up bar and beginning the toes-to-bars. Only one athlete may perform toes-to-bars at a time and may switch who is working at any point. This workout ends when the 100th rep of the toes-to-bars has been completed.

Every second counts in this workout. The team’s score will be the time it takes to complete all 200 repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 10:32.7, its score is 10:32. There is a no time cap.

For full event details and descriptions click here: https://games.crossfit.com/ CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal -- (http://journal.crossfit.com) The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™