For time: 4 legless rope climbs 40 single-leg squats, alternating 40 dumbbell snatches, alternating 3 legless rope climbs 30 single-leg squats, alternating 30 dumbbell snatches, alternating 2 legless rope climbs 20 single-leg squats, alternating 20 dumbbell snatches, alternating 1 legless rope climb 10 single-leg squats, alternating 10 dumbbell snatches, alternating ♀ 35-lb. … [Read more...] about Friday 211029
Pistol
Thursday 210819
Complete as many rounds as possible in 20 minutes of: 15-ft. rope climbs, 2 ascents 20 single-leg squats, alternating 40 double-unders Post rounds completed to comments. Compare to 151217. Scaling: Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as … [Read more...] about Thursday 210819
Thursday 210617
Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating *After every 3 rounds, run 400 meters Post rounds completed to comments. Compare to 180127. Scaling: This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through … [Read more...] about Thursday 210617
Friday 210409
Choose one of the following from the CrossFit Games Quarterfinals. Quarterfinal Test 1 For total time: 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Time cap: 10 … [Read more...] about Friday 210409
Regionals 18.3
For Time9 Muscle-UpsObstacle Handstand Walk36 PistolsObstacle Handstand walk9 Muscle-UpsObstacle Handstand Walk45 PistolsObstacle Handstand walk9 Muscle-UpsObstacle Handstand Walk54 PistolsTime Cap: 13 minutes … [Read more...] about Regionals 18.3
Regionals 16.4
4 Rounds for Time28 Pistols15 Power Cleans (115/80 lb)Time Cap: 10 minutes … [Read more...] about Regionals 16.4
Regionals 14.3
3 Rounds for Time50 Pistols alternating each leg7 Muscle-Ups10 Hang Power Cleans (175/115 lbs)Time Cap: 16 minutes … [Read more...] about Regionals 14.3
Regionals 13.4
For Time100 Wall Ball Shots (20/14 lb)100 Chest-to-Bar Pull-Ups100 Alternating Pistols100 Alternating One-Arm Dumbbell Snatches (70/50 lb)Time Cap: 25 minutes … [Read more...] about Regionals 13.4
Regionals 12.2
For Time2000 meter Row50 Pistols alternating One-Legs30 Hang Cleans (225/135 lbs) … [Read more...] about Regionals 12.2
Open 20.4
For Time30 Box Jumps (24/20 in)15 Clean-and-Jerks (95/65 lb)30 Box Jumps (24/20 in)15 Clean-and-Jerks (135/85 lb)30 Box Jumps (24/20 in)10 Clean-and-Jerks (185/115 lb)30 Single-Leg Squats10 Clean-and-Jerks (225/145 lb)30 Single-Leg Squats5 Clean-and-Jerks (275/175 lb)30 Single-Leg Squats5 Clean-and-Jerks (315/205 lb)Time cap: 20 minutes … [Read more...] about Open 20.4