Monday, 25 November 2019

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

Compare to Friday, 20 September 2019

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

Post results and experiences to comments

Monday, 18 November 2019

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Spine Smash

Pike Stretch

Couch Stretch

 

 

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Friday, 15 November 2019

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

Revolved Seated Staff

Reclined Spinal Twist

Lying Hip Capsule

Plow

 

 

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Friday, 08 November 2019

 

Conditioning:

Option 1:

Every 2 minutes on the minute, perform 1 round of the following until failure to complete:

1 Squat Clean (85% 1RM)

10m Sprint

3 Chest-2-Bar Pull-ups

10m Sprint

1 Burpee-over-bar*

 

For Score

*Every round add 1 burpee.

 

Option 2:

2020 CrossFit Games Open WOD 20.5*

Partitioned any way:

40 Muscle-ups

80-cal Row

120 Wall-ball shots (20/14) @ (10/9′)

 

For time

(20:00 cap)

Standards, description, and scaled options, click HERE

 

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch

 

 

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If you are registered, don’t forget to post score to Games site

*This option is available for registered athletes that cannot make Saturday’s competition.

Wednesday, 30 October 2019

 

Strength:

Overhead Squat

3-3-3-3-3

@ 55-60-65-70-75% 1RM

 

For Quality

 

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

 

For Score

Compare to Wednesday, 21 March 2018

 

Mobility:

Couch Stretch

Banded Bully

Lateral Opener

 

 

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Monday, 21 October 2019

 

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Conditioning:

Option 1:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

Option 2:

Run 600m

…then…

3 rounds of:

10 Deadlift (225/153)

10 Bar-Over-Burpees

…then…

Run 800m

…then…

3 rounds of:

8 Power Cleans (135/93)

8 Ring Push-ups

8 Alternating Kettlebell Snatches (53/35)

…then…

Run 600m

 

For Time

Compare to Friday, 28 October 2016

 

 

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Saturday, 19 October 2019

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

If you are registered, don’t forget to post score to Games site

 

 

Post results and experiences to comments

Friday, 18 October 2019

 

Conditioning:

Option 1:

“Hateful Eight”

8 Push-ups

8 GHD sit-ups

8 Squats

8 Pull-ups

8 Deadlifts (95/65)

8 Hang power cleans (95/65)

8 Shoulder-to-overhead (95/65)

8 Calories rowed

 

8 rounds for time

 

Option 2*:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (50/35)

6 Toes-2-bar

24 Double unders

 

For score

*This option is only available for registered athletes that cannot make the competition on Saturday.

 

 

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Friday, 11 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

Option 1:

Skill:

3-person Team

2100m Row*

For Time

*Equal Work

 

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 16 December 2016

 

Option 2:

2020 CrossFit Games Open WOD 20.1

8 Ground-to-overhead (95/65)

10 Bar-facing-burpees

 

10 rounds for time

(15:00 cap)

 

Flexibility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

 

Post results and experiences to comments

If you are registered, don’t forget to post score to Games site for validation.

Wednesday, 09 October 2019

 

Register for the 2020 CrossFit Games Open, Click HERE

 

General Warm-up:

Bike 3:00

10m Spiders

10 Push-ups

10 Sit-ups

10 Squats

10 Ring rows

Run 400m

40m D-ball carry

10 Goblet squats

 

Specific Warm-up:

2-3 x Burgener warm-up

7 Cleans (45/33)

5 Cleans (95/63)

3 Cleans (115/83)

2 Cleans (135/93)

 

Conditioning:

Hero WOD

“The Chief”

For 5 cycles*:

As many rounds and reps as possible in 3-minutes of:

3 Power cleans (135/95)

6 Push-ups

9 Body squats

 

*Rest 1 minute between cycles. Restart count of AMRAP each cycle. After all five cycles, add up for a total score.

Masters 55+ Rx (115/75)

Load should be NMT 60% 1RM Clean

 

 

Post all results and experiences to comments

Saturday, 05 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

Part 1:

With a 12-minute cap:

2ooom Blind row*

20 Synchronized burpees-over-bar

20 Synchronized toes-2-bar

…rest 2:00, then…

Part 2:

With a 6:00 cap:

5-10-15 rep rounds† of:

Pull-ups

Thrusters (95/65)

…rest 2:00, then…

Part 3:

5:00 to find 1-RM hang squat clean

…rest 2:00, then…

Part 4:

With a 9:00 cap:

2 x 200m Sprints

100 Speed skips

50 Dumbbell snatches (50/35)

2 x 150m Sprints

50 Double unders

30 Dumbbell snatches

…rest 2:00, then…

Part 5:

10-8-6-4 rep rounds of:

Partner deadlift (315/265/215)

Bar muscle-ups

 

For time

Equal work required. One at a time working, except during synchro and hang squat cleans.

*Partners switch every 250m. Partners can only cay “switch” when the rowing partner reaches their given distance.

†Perform this section as “follow the leader”. Partner A does 5 Pull-ups, B does 5 Pull-ups. A does 5 thrusters, and B 5 thrusters. A does 10 thrusters, B does 10 thrusters, and so on.

 

Wednesday, 02 October 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

14 Plate burpees

14 Sandbag Zercher squats (70/40)

14 Handstand push-ups

14 Alternating pistols

400m run

 

4 rounds for time

 

 

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Saturday, 28 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

Partner WOD

15 Synchronized toes-2-bar to begin each round

50-40-30-20-10

Wall-ball shots (25/20) @ (10/9′)

25-20-15-10-5

Dumbbell devil press (50’s/35’s)

 

For time

Partners perform 15  synchronized t2b, do a total of 50 wb shots (equal work), then do 25 devil presses (one athlete will do one rep more than the other), and then begin round two with 15 toes-2-bar, followed by 40 wbs and 20 devil presses. Continue until complete.

 

 

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Friday, 20 September 2019

 

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

Post results and experiences to comments