Daily WOD

LIFT:

FRONT SQUAT
6 REPS EVERY 75 SECONDS
8 ROUNDS TOTAL

WORKOUT:

EVERY 3 MINUTES  (10 rds)
15/12 CAL ASSUALT BIKE
5 MED BALL CLEANS

WORKOUT:

WOD #1
8 MINUTE AMRAP
2 MUSCLE UPS  (SUB=6 PULL UPS AND 6 PUSH UP)
4 CLEANS @225/135
8 TOES TO BAR

REST 3 MINUTES

WOD #2
8 MINUTE AMRAP
2 MUSCLE UPS
8 CLEANS @165/105
12 GHD SIT UPS

REST 2 MINUTES

WOD #3
100 DOUBLE UNDERS
100 SIT UPS
FOR TIME

IT’S AUGUST 20th, THE SUMMER IS COMING TO AN END WHICH MEANS EVERYONE NEEDS TO GET THEIR ASSES BACK INTO THE GYM AND QUIT THE BOOZING AND THE INGESTION OF CRAPPY FOOD.
I KNOW IT’S HARD TO STICK TO THE GYM AND EATING WELL WITH ALL THE BBQ’S AND PARTIES AND FUN SHIT TOO DO IN THE SUMMER BUT NOW IT’S OVER SO GET BACK!
AGAIN, ANY MEAL PLAN  YOU DECIDE TO DO IS FINE AS LONG AS YOU STICK WITH IT!
PUT AS MUCH EFFORT INTO EATING WELL AS YOU DID TO HAVING A GOOD TIME OVER THE SUMMER AND I’M SURE YOU’LL ALL BE SHREDDED!

LIFT:

DEADLIFT
6 REPS EVERY 75 SECONDS
8 ROUNDS TOTAL

WORKOUT:

4 ROUNDS
25/20 CALORIES BIKE
30 REPS BARBELL LUNGE (BARBELL ON BACK)

CONGRATULATIONS TO LINDSAY!

WHAT AN AWESOME TIME. NICE TO COME TOGETHER LIKE THIS FOR A GREAT OCCASION.

HOPE EVERYONE HAD A GOOD TIME AND THANKS FOR THE PARTY LINDSAY.

WE’RE ALL SO HAPPY FOR YOU AND TOM.  ENJOY THE HONEYMOON AND I HOPE YOU GUYS BOTH HAVE AN AMAZING FUTURE!

LIFT:

BACK SQUAT
6 REPS EVERY 75 SECONDS
@60%

WORKOUT:

EVERY 3 MINUTES 10 RDS TOTAL
12 POWER SNATCH (95/65)
12 BAR FACING BURPEE

LIFT:

BENCH PRESS
3 REP EMOM
8 MINUTES

WORKOUT:

30 CLEAN AND JERKS
30 MUSCLE UPS
30 SNATCH
135/95
12 MINUTE CAP

MEN’S FIRST PLACE: 8:05
MEN’S LAST PLACE: 10:58
WOMEN’S FIRST PLACE: 8:25
WOMEN’S LAST PLACE: 10:57

WORKOUT:

Ringer 1
30-20-10 REPS OF:
AIR BIKE (CALORIES)
TOES TO RINGS

MEN’S FIRST PLACE: 3:47
MEN’S LAST PLACE: 5:02
WOMEN’S FIRST PLACE: 5:09
WOMEN’S LAST PLACE: 6:11

Ringer 2
15-10-5 REPS FOR TIME OF:
BURPEES
OVERHEAD SQUATS  (95 | 135 lb.)

MEN’S FIRST PLACE: 3:06
MENS’ LAST PLACE: 4:59
WOMEN’S FIRST PLACE: 2:53
WOMEN’S LAST PLACE: 3:59

RIGHT INTO:
2 SNATCH @75%
EVERY 30 SECONDS
FOR 5 MINUTES / 10 REPS TOTAL

LIFT:

FRONT SQUAT
3 REP EMOM  @75-80%
8 MINUTES TOTAL

WORKOUT:

800-M ROW
66 KB JERKS  (12 | 16 kg)
132-FT. HANDSTAND WALK

Time cap: 10 minutes

LIFT:

DEADLIFT
3 REP EMOM @75-80%
8 MINUTES TOTAL

WORKOUT:

“FIRST CUT” (FIRST 2019 CROSSFIT GAMES WOD

4 ROUNDS:
400-M RUN
3 LEGLESS ROPE CLIMBS
7 SQUAT SNATCHES  (130 | 185 lb.)

Time cap: 20 minutes
MEN’S BEST SCORE = 15:07
MEN’S WORST SCORE= CAP +42

WOMEN’S BEST SCORE = 16:56
WOMEN’S WORST SCORE = CAP +43

LIFT:

BACK SQUAT
3 REPS EVERY 60  SECONDS
75-80%
8 MINUTES TOTAL
USE THE FIRST THREE SETS AS  A WARM UP

WORKOUT:

30-20-10
WEIGHTED GHD’S (20/14)
OVERHEAD SQUATS (95/65)
SUB FOR GHD’S = WEIGHTED SIT UPS
IF YOUR OVERHEAD SQUAT SUCKS BALLS DO FRONT SQUATS (135/95)

RIGHT AFTER THE WORKOUT IS DONE
PERFORM 1 SQUAT CLEAN OR POWER CLEAN @75% EVERY 30 SECONDS
FOR 5 MINUTES / 10 REPS TOTAL

LIFT:

BENCH PRESS
5 REPS EVERY MINUTE @75%
8 MINUTES TOTAL FIRST THREE FOR A WARM UP

WORKOUT:

1,000/800 CALORIE BIKE
TEAMS OF 2
COMPLETE TOTAL CALORIES