Team 10K Row

Team 10K Row

250m Intervals

To get back on the rower, you must complete 7 burpee box jumps.

Storm Trooper

3 Rounds

30 Double Unders

4 Strict Shoulder Press 135/85

Rest 3 Minutes

3 Rounds

30 Double Unders

8 Push Press 135/95

Rest 3 Minutes

3 Rounds

30 Double Unders

12 Push Jerk 135/95

16.4

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Mary Meets Cindy

"Mary"

10 Minute AMRAP

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Directly into

"Cindy"

10 Minute AMRAP

5 Pull-ups

10 Push-Ups

15 Squats

16.3

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

The Resistance

Clean and Jerk

4-4-4-4

 

3 Rounds for time of:

15 Bar Facing Burpees

15 Push Jerks 135/95

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Blackbird

EMOM 10 Minutes of:

Odd: 25 Air Squats

Even: 10 Handstand Push-Ups

 

EMOM 10 Minutes of:

Odd: 25 Air Squats

Even: 10 Power Clean and Jerks 135/95

 

*No rest between EMOMs

Weightlifting Wednesday

10-8-6-4-2

Back Squat

Rest 2:00 between each set, building each set

 

Cash Out

 

AMRAP 8 Minutes

10 Wall Balls 20/14

20 Double Unders

Mainsite

4 Rounds

20 Overhead Squats 115/75

20 Box Jumps 30/24

The Good Life

3 Rounds

Row 500

12 Burpees

21 Box Jumps 24/20

Chevy Metal

AMRAP 15:

15 Dead-Lifts 225/155

30 Wall Balls 20/14

60 Double Unders

 

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