Workouts

Click workout name to show leaderboard for that workout.

8/14/2019 - BURN Workout 1
3 sets for time:

2 rounds of:

2 Turkish Getup - pick load
4 Double Kettlebell Man Makers, 53/35 lbs
6 Burpee
8 Walking Lunge, 53/35 lbs

-- then --

1 round

30 Alternating Russian/American KBS, 50/35 lbs
80 ft Bear Crawl
10 Cal Bike/Row

20 Min Cap
8/14/2019 - CROSSFIT WORKOUT 1
EMOM x 6 MINUTES 

MIN 1 - Run 200m
MIN 2 - Max DBall Deadlift & Drop


SCALING
REPS, LOADING, VOLUME...
Loading -- Loading should be something that athletes can perform the set unbroken, the Push Press will definitely be the limiting factor. For newer/deconditioned athletes, the weight should stay at a moderate-light weight across all sets.

MOVEMENT ADJUSTMENTS...
Run -- For the Extended Warm-up if athletes cannot Run you can substitute it with 250m on the Rower.
Slam Balls -- If you don’t have enough Slam Balls, you can substitute the movement with Plate Ground to OH.
Barbell Complex -- For the Barbell Complex, if athletes are unable to go overhead you can turn this into a Clean Complex instead.

8/14/2019 - CROSSFIT WORKOUT 2
7 SETS FOR LOAD*

1 Deadlift
1 Power Clean
1 Hang Power Clean 
1 Push Press
1 Push Jerk
1 Split Jerk

-1:30 Rest Between Sets-
*Sets must be performed unbroken.

25 Min Cap

8/14/2019 - CROSSFIT WORKOUT 2 All Levels

MALE SCORES

1st
2nd
4th

Dave Appel

5th
6th
7th
8th
9th
10th

John Cluley

11th
12th

JAMES NIELD

13th
14th
15th

liel levy

16th
17th
18th
19th

FEMALE SCORES

1st
2nd
3rd

Jess Appel

4th
5th

Nicole Green

6th

Teia Hagood

7th

Debra Smith

8th