The winner is Dan H
 Warm Up Row 1000M 3 Rounds 10 Hip Extensions 10 Ski Jumper Power 5 Sets increasing weight up to 70%ish Max 3x High Hang Squat Snatch WOD Tabata - 8 Rounds 20 second GHD Raise 10 second rest 20 second Horizontal Kettlebell Swing 10 second rest 20 second Double Unders 10 second rest Cool Down 2 Minutes barbell calf roll Upper Calf Lacrosse Ball Massage Low Back 4 Stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 20 Minutes Airdyne 
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Warm Up Warm up to your 50% with sets of 3x Front Squat WOD Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 12/8/20 Cool Down 10 minute Glute Hip stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 4 Rounds 400 Meter Run/Walk 200 Meter Farmer Carry   Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Pushups 10 banded Overhead Squat WOD Alpine - 6 Rounds 45 seconds Ring Dips 45 seconds Overhead Squat @ 55% of max 3 minute rest Cool Down upper back and trap stretches banded shoulder stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Air Squats Sit Ups Ring Rows  CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6. Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages. All of the children and their coach were successfully rescued.   6/20
Saman 8 Rounds for time: 13 Deadlift — 185 pounds for men/125 pounds for women 17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women 400 meter Run Men's: Uncontested Women's: 35:30 Annon. Compare to 8/11/18 Active Recovery: 200 Meter Run 25 Air Squats 25 Push Ups 25 Sit Ups 200 Meter Run 6/20
Saman 8 Rounds for time: 13 Deadlift — 185 pounds for men/125 pounds for women 17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women 400 meter Run Men's: Uncontested Women's: 35:30 Annon. Compare to 8/11/18 6/21 Alpine - 6 Rounds 45 seconds Ring Dips 45 seconds Overhead Squat @ 55% of max 3 minute rest 6/22 Find Your 1 Rep Max Front Squat at least 7 reps must over 90% then 2 minute max Situps Compare to 12/8/20 6/23 Tabata - 8 Rounds 20 second GHD Raise 10 second rest 20 second Horizontal Kettlebell Swing 10 second rest 20 second Double Unders 10 second rest 6/24 Amateur Fight Gone Bad 1 minute Kettlebell Swing @ 33% snatch 1 minute Row for calories 1 minute Hip Bridge Extensions @ 50% Back Squat 1 minute rest 6/25 "J.J." For time: 185 pound Squat Clean, 1 rep 10 Parallette Handstand Pushup 185 / 135 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up Men’s: 33:55 Steve Blood Women’s: uncontested Compare to 5/8/18 6/26 5 Rounds 100 ft backward Sled Drag at max BS 20 2 count Jumping Lunge 100 ft Bear-crawl  Warm Up 1000M Row then 3 rounds 10 Situps 10 banded Overhead Squat Power 5 sets increasing weight 3x High Hang Power Clean WOD Death by 3x Hollow Rock 1st minute 3 2nd minute 6 3rd minute 9 Continue adding 3 reps every min until you cannot get all the reps done in the given minute Cool Down 2 minutes Yoga - Cobra Position Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Goblet Squats Kettle Bell Swings GHD Sit Ups  Warm Up 2 Rounds 400M Run 10 Air Squats 10 Situps WOD 20 Min AMRAP 50 ft back rack Lunge 10 Assault Bike Calories 15 Evil Wheel Cool Down 10 minute Glute Hip stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 10 Turkish Gets Ups   Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Air Squats 10 Pushups 10 Ring Rows WOD "Fran" Three rounds, 21-15- and 9 reps, for time of: 95-pound Thruster Pullups Men’s: 3:00 Brandon Men’s Trainer: 2:55 Women’s: 4:47 anonymous Women’s Trainer: 4:28 Compare to 8/4/18 Cool Down 7 Minute Upper Body Stretch 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 30 GHD Sit Ups 30 Back Extensions  Warm Up Row 1000M Then 3 Rounds 10 Hip Extensions 25 Bare bar Trap Shrugs WOD Amateur Fight Gone Bad 1 minute Kettlebell Snatch @ 33% snatch 1 minute 10 ft 1 arm Farmer Walks (go heavy) 1 minute High Pull Clean @ 55% clean 1 minute rest Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K  |
