“Annie” For time: 50-40-30-20-10 Double Unders Sit-Ups 9 Minute time cap.

18 Minute EMOM of: 10 Bench Press 135/95 16 Bent Over Rows 50/35 (8 ea. arm) 10 Should Press 95/65

5 Rounds for time of: 200m run 20 Pistols 16 min time cap.

WORKOUT 17.5 10 Rounds for time of: 9 Thrusters, 95/65 35 Double-Unders

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…

Buy in: 60/50 Cal. Row or 40/30 Cal. Bike Then: 5 Minute AMRAP of: 5 Wall Cast 3 Deadlifts 315/225 2 Minute rest 5 Minute AMRAP of: 10 Pistols 3 Split Jerks 205/145

8 Rounds for time of: 10 Wallballs 20/14 @ 10/9′ 100′ KB or DB Farmers Carry 53’s/35’s 10 Burpees

15 Minute AMRAP of: 15 KB Swings 53/35 20 Double Unders 10 Chest to Bar Pull-Ups

For time: 30/20 Cal. Assault Bike 30 Clean and Jerks 135/95 400m Run 20 Snatches 95/65 500m Row 17 Minute time cap.

15 Minute AMRAP of: 2 rounds of: 50-ft. weighted overhead walking lunge 50’s/35’s 16 Toes to Bars 8 Power Cleans Then, 2 rounds of: 50-ft. weighted overhead walking lunge 50’s/35’s 16 Bar Muscle-Ups 8 Power Cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

For time: 800m Run 20 Double Unders 10 Strict Pull-Ups 30 Double Unders 15  Chest to Bar Pull-Ups 40 Double Unders 20 Pull-Ups 50 Double Unders 800m Run 17 Minute cap.

“CrossFit Total” For total weight: Establish a 1 rep max for, Shoulder Press Deadlift Back Squat Establish a 1rm for all these lifts in the order shown. Make sure to not lift to much on one lift because it may effect your other lifts. Be smart and don’t be greedy. Have fun.

Teams of 2, 12 rounds for time of: 250m Row (sprint) :30 second rest

For time: 50 Mountain Climbers 50 Jumping Pull-Ups 50 Burpees 50 Walking Lunges 50 Box Jump 24/20 50 Burpees 50 Knees to Elbows 50 GHD Sit-Ups 15 Minute time cap.

10 Rounds for time of: 1 Snatch @ 70% of 1RM 25 Double Unders

14 Minute EMOM of: Minute 1-4 Muscle-Ups Minute 2- 15 Thrusters 95/65

Athletes, a few things to share. First I want to apologize for wordpress and the wods not posting right at 8pm, like I have them scheduled to do. WordPress is letting us down. Second, if you have not yet done so, make sure to sign up for the CrossFit Open. The open is a great way…

3 Rounds for time of: 400m Run 12 Toes to Bar 21 Kettlebell Swings 53/35

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