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For time: Run 200 Lunge 100 15 GHD sit ups* (or 30 abmat sit-ups for those who will be scaling) Run 400 Lunge 100 20 GHD situps (or 40 abmat sit-ups) Run 600m Lunge 100 25 GHD situps (or 50 abmat [...]

“Frankenchipper” 500m row – do this first if you intend to Rx, otherwise do this whenever a rower is available 400 m Run 21 KB swings (24/16k) 12 Pull-ups 50 Thrusters (bar [...]

Skill: KB snatch Five rounds for time: 15 Burpees 10/10 KB snatches (24k 16k) 15 Ring dips  

Warm up your clean then go for 1rep max Then, as many rounds as possible in 20 minutes of: 5 Power clean (135/95lb) Run 200m 10 DB thruster (40/20lb)   “Community”     [...]

Strength: Back Squat 5×5 Then, as many rounds and reps as possible in 15 minutes of 21-15-9 reps using: Box jumps (24/20″) Kettlebell swings (24/16k) Wall balls (20/14lb)  

2 Team WOD for time,  go through entire deck of cards by performing the following: H= Burpees S= 10m shuttle runs C= Games push-ups D= Squats jumps Face cards are 10 reps and Aces are 11 Example: [...]

Five rounds for time of “BAD:” 10 Burpees 20 Alternating renegade rows with push-up (for Rx: Men 50lb DB or 24k KB/Women: 35 lb DB or 16k KB) 30 Double-unders       [...]

“Happy Birthday Dan!” – (The rep scheme represents the fact that on 8/18 Dan turns 41.) Group Warm-up/Skill Review – KB swing, one-armed KB swing, KB clean, KB jerk Then, [...]

Todays’ WOD is brought to you by the CrossFit Games Open… As many rounds and reps as possible in 20 minutes of: 5 Power cleans (145/100 lb) 10 Toes to Bar 15 Wall balls (20/14 lb) [...]

Back by popular demand!!! Complete as FEW rounds as possible in 20 minutes of: Bar Hang – any grip, can change grips during the hang, but must only contact bar with hands. Wall Sit: Quads [...]