8/15/2019 - CROSSFIT WORKOUT 1

Score Type:: Rounds and Reps

EMOM 24 *

MIN 1 - Row for Cals
MIN 2 - Up-Down Box Jump (30/24) performance I (24/20) fitness
MIN 3 - KB(2) Farmer Carry (53/35) performance I (35/26) fitness
MIN 4 - Sit-Ups GHD (performance) I ABMAT (fitness)
Min 5 - Rest

*:45 work / :15 rest for all movements


SCALING
REPS, LOADING, VOLUME...
KB Farmer Carry -- The KB Farmer Carry is intended to be HEAVY. For your newer/deconditioned athletes scale the load to something that allows them to hold on to the bells for the entire :45.
Volume -- For newer/deconditioned athletes we want to keep the volume under control by giving them set numbers to shoot for at each station from the start of the workout.

MOVEMENT ADJUSTMENTS...
Row -- If there is a lack of equipment at your gym you can change this to :45 of a monostructural movement. Sit-ups -- For those athletes who have exposure to the GHD machine you can scale this up to GHD sit-ups.


Record Total Reps for ALL Rounds
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8/15/2019 - CROSSFIT WORKOUT 2

Score Type:: Not Scored

"RUMP PUMP"
3 SETS

25 Glute Bridge-ups 
into...
1:00 Glute Bridge-up Hold
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Longer duration EMOM with fairly simple movements. :45 of work on all stations with :15 to rest and transition. For the heavy KB Farmer Carry, athletes should load up AHAP and hold the bells for the entire :45. If you are feeling spicy, you might have athletes do a mixed rack, farmer hold -- holding 1 DB or KB in front and 1 DB or KB at the side. For this mixed rack, athletes would do :20 on one side and :20 on the opposite.
Overall, athletes should pick a moderate sustainable pace for each station of this workout. Think of today’s workout as practice or training for other workouts where you can’t seem to find your breath when going from Mono – Gym – Weight.
8/15/2019 - BURN Workout 1

Score Type:: Total Time

5 rounds, each round for time, of:

10 Burpees
10 Jumping Air Squats
10 Walking Lunges
Run, 200 m

Rest 1 mins between each round.
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8/15/2019 - BURN Workout 2

Score Type:: Rounds and Reps

AMRAP 12

9 Dumbbell Front Squats, (40/30) performance I (30/20) fitness
9 Ring Push-ups
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Comments

CJ Martini

CJ Martini 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 280 Reps

Vincent Wilson

Vincent Wilson 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 273 Reps

David Richards

David Richards 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 282 Reps

Javier Palomares

Javier Palomares 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 217 Reps

Yvonne Chok

Yvonne Chok 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 246 Reps

Caroline Nauert

Caroline Nauert 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 263 Reps

Jill Fletcher

Jill Fletcher 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 229 Reps

Ron Nauert

Ron Nauert 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 242 Reps

thomas echols

thomas echols 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 258 Reps

Lawrence Coleman

Lawrence Coleman 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 236 Reps

Dave Appel

Dave Appel 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 257 Reps

Rebecca Klopp

Rebecca Klopp 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 262 Reps

Shelley Flanary

Shelley Flanary 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 224 Reps

Eamon Sullivan

Eamon Sullivan 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 235 Reps

Kurt Ostfeld

Kurt Ostfeld 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 196 Reps

Tyler HIll

Tyler HIll 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 157 Reps

Timothy Hawkins

Timothy Hawkins 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 265 Reps

ranjit gujja

ranjit gujja 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 277 Reps

John Cruces

John Cruces 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 221 Reps

Arvind Behera

Arvind Behera 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 207 Reps

Waleed Alqadi

Waleed Alqadi 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 279 Reps

Ryan Van

Ryan Van 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 296 Reps

Rudy Rodriguez

Rudy Rodriguez 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 235 Reps

Cooper Rodgers

Cooper Rodgers 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 232 Reps

EVer Osorio

EVer Osorio 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 280 Reps

Ian Hamilton

Ian Hamilton 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 274 Reps

Jennifer Rinehart

Jennifer Rinehart 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 246 Reps

Vincent Freeman

Vincent Freeman 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 216 Reps

Victoria Perez

Victoria Perez 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 201 Reps

Cesar Blanco

Cesar Blanco 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 258 Reps

Erica Haynes

Erica Haynes 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 255 Reps

Gabriel Alvarez

Gabriel Alvarez 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 235 Reps

Alethia Ostfeld

Alethia Ostfeld 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 241 Reps

Megan ANDERSON

Megan ANDERSON 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 283 Reps

Tanner Price

Tanner Price 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 264 Reps

Zak Pearlman

Zak Pearlman 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 263 Reps

Lewis Guilbeau 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 231 Reps

Clement Wan

Clement Wan 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 243 Reps

Justin Dobson

Justin Dobson 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 200 Reps

liel levy

liel levy 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 306 Reps

Chris Koster

Chris Koster 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 243 Reps

Travis Francis

Travis Francis 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 323 Reps

Heather Reuter

Heather Reuter 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 213 Reps

Teia Hagood

Teia Hagood 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 235 Reps

Gracian Arretche

Gracian Arretche 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 229 Reps

Morgan Morrison

Morgan Morrison 1 month ago / Reply

8/15/2019 - BURN Workout 2: 8 Rounds

Morgan Morrison

Morgan Morrison 1 month ago / Reply

8/15/2019 - BURN Workout 1: 16:37:00

Jamie Martinez

Jamie Martinez 1 month ago / Reply

8/15/2019 - BURN Workout 2: 8 Rounds

Jamie Martinez

Jamie Martinez 1 month ago / Reply

8/15/2019 - BURN Workout 1: 16:34:00

Brian Morrison

Brian Morrison 1 month ago / Reply

8/15/2019 - BURN Workout 2: 7 Rounds

Brian Morrison

Brian Morrison 1 month ago / Reply

8/15/2019 - BURN Workout 1: 17:26

Doug Rauls

Doug Rauls 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 215 Reps

Thomas Lindholm

Thomas Lindholm 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 218 Reps

seth hasenour

seth hasenour 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 315 Reps

Ian Donahue

Ian Donahue 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 251 Reps

Christina Moore

Christina Moore 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 243 Reps

John Cluley

John Cluley 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 210 Reps

Lauren Knobloch

Lauren Knobloch 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 186 Reps

Paul Blacklock

Paul Blacklock 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 1: 219 Reps

Lawrence Coleman

Lawrence Coleman 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 165

Mateo Williford 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 55

Jeffrey Green

Jeffrey Green 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 185

Ron Nauert

Ron Nauert 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 185

Brian Breeden

Brian Breeden 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 85

Wendell Cook

Wendell Cook 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 165

Travis Hoffstot

Travis Hoffstot 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 205

Shelley Flanary

Shelley Flanary 1 month ago / Reply

8/15/2019 - CROSSFIT WORKOUT 2:
Notes: 75

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