The winner is Rachel!
 Warm Up 1000M row WOD Amateur FGB 5 Rounds 1 minute right hand Kettlebell Snatch 1 minute left hand Kettlebell Snatch 1 minute Horizontal Kettlebell Swing 1 minute rest Cool Down 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. Run/fast walk 800 Meters 10-1 GHD Sit Ups Back Extensions   Warm Up 3 Rounds 10 Russian Twist 10 Ski Jumper 10 Situps WOD 20 Minute AMRAP 20 Horizontal Kettlebell Swing @ 25% Snatch 5 Ladder Carioca 2 Minute cumulative L-Sit Cool Down 2 minute Yoga - Cobra Position 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 15 Shoulder Press 8/22
20 Minute AMRAP 20 Horizontal Kettlebell Swing @ 25% Snatch 5 Ladder Carioca 2 Minute cumulative L-Sit 8/23 Amateur FGB 5 Rounds 1 minute right hand Kettlebell Snatch 1 minute left hand Kettlebell Snatch 1 minute Horizontal Kettlebell Swing 1 minute rest 8/24 "Omar" For time: 95 pound barbell Thruster, 10 15 Bar Facing Burpee 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees Women: Taryn 10:49 Men: Brandon 9:55 8/25 42 - 30 - 18 Weighted Box Step @ 50% Back Squat Plank Plate Slide 8/26 5K Row 8/27 Alpine 6 rounds 90 seconds Hang Power Snatch @ 55% 3 Minute rest 8/28 20 Minute AMRAP 10 Overhead Squat @ 55% 15 Bench Press @ 55% 20 Hip Bridge Extensions w/ Bench bar  Warm Up Burgener warm up - clean + Front Squat Then 3 Rounds 10 Situps 20 Ski Jumper WOD CrossFit Open 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bar 50 Double Unders 15 Squat Clean, 135 lb. / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 lb. / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 lb. / 205 lb. Stop at 20 minutes. Compare to 3/1/19 Cool Down upper back and trap stretches Upper calf lacrosse ball massage 2 minute 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. 20 Minute Airdyne   Warm Up 3 Rounds 7 bare bar shoulder press front and back 7 banded Overhead Squat WOD Weight Ladder Start with 50% Shoulder Press Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Compare to 1/12/21 Cool Down 2 minute 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 Row With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.   Warm Up
3 Rounds 10 shoulder press front and back 10 Air Squats 10 Ring Rows WOD "Daniel" For time: 50 Pullups 400 meter run 95 / 65 pound Thruster, 21 reps 800 meter run 95 / 65 pound Thruster, 21 reps 400 meter run 50 Pull-ups Men’s: 18:34 Brandon H Women’s: uncontested Cool Down upper back and trap stretches 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 400 Meter Run  Warm Up 3 Rounds 20 Double Unders 15 Situps WOD Amateur FGB 5 Rounds 1 minute Box Jumps 24” / 20” 1 minute Evil Wheel 1 minute Land Mines Twist 1 minute rest Cool Down 2 minute Yoga - Cobra Position Upper calf lacrosse ball massage 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 5 Burpees 10 GHD Sit Ups   Warm Up 10 Minute Assault Bike WOD 1 Rep Max 3 min max 100ft Prowler Push compare to 2/6/21 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. 3 Rounds 500 Meter Row 10 Russian Twist |
