Monday, February 27, 2017

4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps


SCALED WOD:
Big Dawgs - 95/65
Pack - 65/45
Pups - 45/25
Buttercups - 3 rounds with up to 25#


Sunday, February 26, 2017

Saturday, February 25, 2017

Friday, February 24, 2017

Workout 17.1

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes. Post time to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.

Workout Description and Scorecard


VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Masters 55+: 
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Thursday, February 23, 2017

Max Hang Squat Snatch

20 minutes to establish a Max Squat Snatch from the Hang [DEMO VIDEO]

-Then-

50 Burpee Box Jumps for time. (30/24)

Post max load and time to comments. Compare to 9/20/133/5/15, and 3/3/16.

Wednesday, February 22, 2017

Complete this cycle 2 times for total reps.
2 min Row for calories
30 sec Rest
2 min Double Unders
30 sec Rest
2 min rope climb (each climb = 10pts)
30 sec Rest
2 min Burpee
30 sec Rest
2 min Box Jump (24/20)
30 sec Rest

Post total reps to comments. Compare to 4/29/13, 8/16/13, 3/4/15, and 3/2/16.

Tuesday, February 21, 2017

Weighted Dips x 3

Weighted Dips 3-3-3-3-3

Then 

2 rounds for max reps:
1 min Muscle Ups
30 sec rest
1 min Ball Slam, 30/20
30 sec rest
1 min Toes to Bar
30 sec rest

Post max load and reps to comments. Compare to 8/14/13, 11/6/13, 3/3/15. and 3/1/16.