Doug

Workout of the Day

A.
Snatch

Establish a a max for the day

B.
“Ingrid”
10 rounds for time of:
3 Power Snatches (135 / 95)
3 Burpees Over the Bar

Masters: 95 / 65, burpees

OG CrossFitters Nicole, Eva, and Annie doing the workout “Nasty Girls”. This was probably shot around 2007-2008. These girls were considered some of the best CrossFitters on the planet back then. As you can see, CrossFit has come a long way, because finding females who can execute Muscle-ups (and do hang power cleans that actually look good) is commonplace. Fun workout, regardless!

Workout of the Day

A.
Hang Power Clean
3-3-3-3-3-3-3

Start light and build to a 3RM

B. (repeat)
“Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135 / 95)

Masters: 14 chest to bar, 105/70

Kayla

CrossFit Games Open starts next week – sign up here!

Workout of the Day

A.
Gymnastics

B.
Sled Pushes & Sandbag Cleans

****PLEASE PARK ON THE STREET****

Adam M

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 10 minutes (5 sets):
2 reps at ~90%

After each set: 15 v-ups

B.
Five rounds for time of:
200m run
15 toes to bar
10 push presses (135 / 95)

Masters: 105/65
Rx+ 6 rounds, 155/105

Ellie

2022 CrossFit Games Open starts in 10 days!

Workout of the Day

A.
Front Squat Cluster
Three rounds of
5.5.5.5 at ~60%

Rest 30 seconds between sets, 3 minutes between rounds

B.
Against a 10 Minute Clock:
AMRAP in 2:30 of Walking Lunges w DB Overhead (50 / 35)
-right into-
AMRAP in 2:30 of Alt DB Snatches
-right into-
AMRAP in 2:30 of Alt Box Step-ups w DB (24 / 20)
-right into-
AMRAP in 2:30 of Assault Bike Calories

Masters: 35/20, 20/16in

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Every 8 minutes, for 32 minutes (4 rounds):
Round 1: 50 wall-balls + 100 DB Snatches  
Round 2: 50 wall-balls + 100 Box Jumps
Round 3: 50 wall-balls + 100 Push Presses 
Round 4: 50 wall-balls + 1000m Run (both partners run)

If you finish the 100 reps before the 8 minutes is up, congrats! You’ve earned yourself some rest. If you know you will not finish the reps before the 8 minute mark…accumulate as many reps as possible, but stop and move onto the next portion when the 8 minutes is up.

Rx+ 30/20, 24/20, 145/100

Or, woking solo:
Do 50% of everything above (except for the run)

2.5 year old Knox with a near flawless Catch Position

Workout of the Day

A.
Snatch
5 x 2 at ~85%

B.
Three rounds for time of:
400m Run
15 Sprawl-Ballz (20 / 14)
10 Power Snatches (115 / 75)

Masters: 14/10, 85/60
Rx+ 30/20, 155/100

Workout of the Day

A.
Gymnatsics

B.
For time:
100 Calorie Assault Bike
100 Calorie Ski
100 Calorie Row

Ladies: 75c ski/bike, 80c row

Adam H

Workout of the Day

A.
Power Cleans 
15 minutes to build up to a heavy set of 3 Touch-N-Go Power Cleans

B.
AMRAP in 15 minutes of:
13 Deadlifts (125 / 90)
12 Hang Power Cleans 
11 Burpees Over the Bar

Rest exactly 60 seconds after each round

Workout of the Day

A.
Shoulder Press

B.
CF Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Toes to Bar
9 Shoulder to Overhead (115 / 75)