Workout of the Day 10 August 2018

Filthy Fifty

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees
50 Double unders

Good scaling options are "naughty 40" or "dirty 30"
If it gets crowded at a station you may skip ahead a movement, but you must obviously come back to the one you missed
Don't cheat reps - you're only cheating yourself! Sometimes with chippers like this we see reps being missed, like cutting a few reps won't matter... It does matter! You haven't done the workout as prescribed if you cheat and you also won't have a valid data point to compare your fitness next time we do this benchmark. Plus, you will be more proud of yourself if you do all the work.

Extra Training

Kroc Row
20-20-20-20
as heavy as possible, no break between sets

Log your Results via your WODIFY account

Workout of the Day 31 July 2018

Power Clean & Push Jerk
5RM
10 mins to build up to a heavy 5RM touch and go in preparation for the metcon

10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.
Men: 70kg
Women: 47.5kg
Score is total reps of Clean & Jerk

Extra Training

Kroc Row
15-15-15-15
as heavy as possible, no break between sets
4 sets of 15 each arm

12-12-12-12
DB Lateral Raise
DB Rear Lateral Raise

Log your Results via your WODIFY account

Workout of the Day

CrossFit Games Open 15.5
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Scale the weight if needed to keep this wod under 15 mins
Cheer and encourage each other through this one!

Extra Training
Snatch
1RM

Log your Results via your WODIFY account