A.  4 Rounds for Time:

100 Meter Farmer Walk (50,35)

15 Deadlifts (185,115)

5 Wall Walks

A. Partner Wod 3 Person Team

For Time:

3K Row

2k Ski

1k Run  

75 Burpee Box Jumps (20” Men/Women)

A. 10 Rounds For time:

4 Strict Pull Ups

8 Dumbbell Bench Press (pick weight)

20 Air Squats

A.  8 Sets of 1 Push Press @80%, last 3 sets make small jumps above 80%

B.  For Time:

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Front Squats

Shoulder to Over Head

In between Sets 5 Burpees over Bar and 100 Meter Run

A. 5 Sets of 4 Tempo (02x1) Back Squat @70%

B. 3 Rounds:

400 Meter Run

10 Devils Press (50,35)

20 Sit Ups with Plate (25,15)

Buy out:

100 Double Unders

A. 15 Minutes to Work On Overhead Squat

In sets of 3-5 reps at between 50-70%

B. “Diane”

For Time:

21-15-9

Deadlifts (225/155)

Handstand Push Ups

A. Partner wod

As Many Rounds As Possible 20

10 Syncro Goblet Step Lunges (pick weight)

7 Double Dumbbell Snatch (pick weight)

10 Toes to bar

7 cal Echo bike

*team will do lunges together then one athlete will continue forward with the rest of the round then start the next round with said partner but then allowing them to do the same while they rest (finishing rest of second round after lunges)

A. 7 Sets of 2 Push Press @ 75%

B. For Time:

75 Cal Ski

75 Push Ups

50 Cal Row

50 Push Ups

25 Box Jumps (30”,24”)

25 Push Ups

A. 20 Rounds for Time:

3 Strict Pull Ups

5 Kettle bell Swings (70,55)

8 V ups

A. Every Minute On The Minute For 5 Rounds

1 Power Clean

1 Hang Power Clean and Push Jerk @ 70%

B. As Many Rounds As Possible 18

300 Meter Run

75 air squats

7 wall walks

5 Clean & Jerks (155,105)

A. Nate

As Many Rounds as possible in 20 Mins:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (53,35)

A. Every Minute On The Minute For 5 Rounds

3 Push Press @ 70%

*not from the rack, power clean first rep

B. Partner Wod

5 Rounds

200M Run

20 Deadlifts (205,135)

20 Burpees

20 Syncro Sit ups with Med Ball (Exchanging med ball between partners)

*Split Everything except Sit Ups*

A. Buy In: 1000 Meter Row

50 Double Dumbbell walking lunges (50,35)

50 Alternating Dumbbell Push Press

50 Renegade Rows

50 Alternating Dumbbell Thrusters

Buy Out:

400 Meter Run

*hold dumbbells however for walking lunges

A. Isabel

30 Snatches for Time (135,95)

*time cap 7 minutes

B. 3 Sets of 5 Tempo(40x1) Bench Press @70-80%

C. 4 Sets of Max Reps Supine Ring Rows

*rest 2~3 minutes between sets

A. Every Minute On the Minute For 7 Rounds

1 Hang Power Clean

1 Hang Squat Clean

*Work up each round using first 3-4 rounds as a warm up sets

B. 3 Rounds For Time:

150 Meter Kettlebell Overhead Walk (53,35)

30 Double Unders

12 Hang Squat Cleans (135,95)

30 Double Unders

*overhead walk=one arm at a time,one kettlebell, to switch arms stop walking

A. Crossfit Quarterfinals Wod

A. Stations Partner WOD

2 Rounds For Reps

3 min work 30 seconds rest/transition time

Strict Pull ups

Air Squats

V-ups

Power Cleans (135,95)

*one partner working at a time