Daily WOD

Today is day 43 of the Burpee challenge.  If you are still going congrats, if you bailed you should be ashamed of yourself unless you got a serious illness that allows you to do nothing at all but eat through a straw.
If you would like to jump in now and start the challenge please do 946 Burpees today.

If you haven’t signed up for the Open yet please do at games.crossfit.com, the Open starts in 13 days.

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:
Deadlift
6 x 5  @73%

Workout:
Open Wod 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

It’s up!
We’ve had a few people go up it with no issues but they all weight under 200 lbs.
When Nick goes up the board we’ll know it’s safe for sure!

Skill:

Swings
10 x 10 :30 sec rest

Skill:

Bench Press
7 x 3 @83%

Workout:

12 Min Amrap
50 Double Unders
10 Overhead Squat @135/95
10 Pull up

Skill:
30/30
Hollow Rock
V Up
Crunches
3 Min Plank

Skill:
Deadlift
7 x 3 @83%

Workout:
5 x 3 Min Rounds with 1 Min Rest in between
3  Power Clean @135/95
6  Push up
9  Air Squat

Skill:
Back Squat
7 x 3 @83%

Workout:
5 Rounds

15 Burpee
15 GHD Sit up
15 SDHP @95/65

Skill:
Snatch Pulls
6 x 2 @75% : 60 sec rest

Skill:
Bench press
6 x 6 @75%:  90 Sec rest

Workout:

100 Power Clean and Jerk @115/75
At the top of every minute complete 5 Burpees

Skill:
5 Min Snatch Test

Skill:
Front Squat
6 x 6 @75%

Workout:
3 rds
Row 500
50 Sit up
50 Back Ext

Skill:

30/30
Hollow Rock
V Up
Crunches
3 Min Plank

Workout:

“Hard Cindy”
20 Min Amrap
5 Weighted Pull ups @35 lbs
10 Push Ups with feet on a 30″ Box
15 Air Squat Holding a 45 lb Plate

Skill:
Swings
10 x 10 30 sec rest

Skill:
Deadlift
6 x 6 @75%

Workout:

21-15-9
Hang Clean  @135/95
42-30-18
GHD Sit up

In case you haven’t seen it yet there is something called Wodify in the gym.  Wodify keep track of all your workouts including your weightlifting and your metcons.  It’s easy, the workouts are already in the system all you have to do is input your workout.  Why is this good?  Well, it’s a way to keep track of your workouts.  Especially your weightlifting.  For some reason there are not a lot of people that use it which behooves me because it’s such a great way to keep track!
Anyway, Wodify isn’t cheap.  It costs me $330 a month which I don’t mind as long as we use it but when we don’t use it, it ends up being a waste of money.  So I’m asking you all, do you not want to use Wodify?  Because if you don’t then I’ll cancel it.  Personally I would love to see everyone use it so everyone would know the percentage of their weights all the time.
Let me know if you’re going to use it or not so I can make a decision.
Thanks
Skill:

Turkish Get up
10 Reps
5 each side (HEAVY)

Skill:

Back Squat
10 x 10
@ 55-60%

Workout:

50-40-30
Double Unders
30-20-10
Burpee
10-20-30
Cal Bike

Skill:

30/30
Hollow Rock
V Up
Crunches
3 min Plank

Skill:

Bench Press
8 x 3 @80%
75 Seconds Rest

Workout:

50 Double Unders
5 Rope Climbs
25 Push Ups

50 Double Unders
4 Rope Climbs
50 Push Ups

50 Double Unders
3 Rope Climbs
75 Push Ups