Death by CrossFit

EMOM for as long as you are able (45min time cap)

Death by Burpees (10pts each), 

continue with Pushups (5pts each),

continue with Squats (3pts each),

continue with Sit-ups (2pts each),

continue with Double Unders (1pt each).

1 rep the fist minute 

2 reps the second minute

3 reps the third minute...

Clock will be set for 45 1-min rounds so you can look at the clock to see how many reps to do each minute.  

Pull-up and push-up for points

 5 rounds for points.

1 min Pull-ups
30 sec Rest
1 min push-ups
30 sec Rest

Pull-up Points:
1pt - jumping pull-up
2pt - pull-up
4pt - c2b pull-up
8pt - MU

Push-up Points:
1pt - broken push-up
2pt - strict push-up
4pt - clapping push-up
8pt - hspu

Post pull-up point, push-up points, and total points to comments. Compare to 12/11/14, 12/21/15, and 11/30/16

The Grand Finale WOD today during Open Gym 9-11!

FOOTBALL FRIDAY - HPS, Triple Broad Jump

 Complete 6 rounds:

Max reps Hang Power Snatch, 135/95
Max distance triple broad jump

*Rest as needed between efforts.

Score is total reps plus total distance. Post score to comments. Compare to 9/26/14, 9/9/16, 9/29/17, and 9/14/18

"Show me the armpits" with Coach Burgener - [video]

CrossFit Total

 

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. We recommend spending about 15 minutes on each movement. Post max loads and total to comments. Compare to 4/5/19 and 6/7/19.

ARTICLE: The CrossFit Total, by Mark Rippetoe

Chutes and Ladders

LADDER - With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

CHUTE - When you are unable to complete your pullups, it is time to "chute" back down. However high you climbed up the ladder is how far you chute back down. So if you climbed to the 7th pullup rung but missed on the 8th, do 7 HSPU and begin climbing the ladder again. Start back at the beginning with one pullup.

TIME - 30min on the clock. Get as many points as you can during that time. Highest points wins.

SCORING - Each rung you climb with regular pullups is worth its value. Add your points as you go. If you climb five rungs your score is 1+2+3+4+5=15. If you climb 10 rungs, your score is 55. Each time you miss, "chute" back down as quickly as possible so you can start climbing again.

C2B BONUS! - Double Points!!!! To earn C2B Bonus points you must start C2B at round 1 and continue as long as you are able. When you are unable to do c2b, you can continue with regular pullups for regular points. You must complete the set # of pullups in that minute.

Ie. Rounds 1-5 c2b, round 6 (3 c2b and 3 regular), rounds 7-10 regular

2(1+2+3+4+5)+6+7+8+9+10=70 pts

Post scores to comments. Compare to 9/29/11, 12/2/14, 7/16/15, 8/5/16, 7/21/17, and 9/12/18 .

GOLF

 3 rounds for time

30 GHD situps
15 Deadlifts, 315/205

Score is time in seconds divided by DL weight. Lowest score wins. Post score to comments. Compare to 5/26/11, 6/12/14, 6/21/18, and 7/30/19.

Par 3 Course

Pro - Rx
Amatuer - 205/155, straight-legged situps
Putt-Putt - 155/105, straight-legged situps