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

A. 5 Sets of 3 Front Squat @75-80%

B. For Time:

Accumulation of 6 Minutes Rig Hang

*Every time you drop from the bar Run a 400*

A. 4 Sets of 4 Push Press @ 65-70%

B. For Time:

50/40 Echo Bike

5 Wall Walks

50 Deadlifts (185,115)

5 Wall Walks

50 Russian Twist with Plate (25,15)

5 Wall Walks

50 Push Ups

A. Skill 7~12 Minutes Crossovers

B. 4 Rounds for Fastest Split

200 Meter Run

10 Overhead Squats (95,65)

15 Toes To Bar

20 Crossovers

*2 Minute Rest in between each round*

*Slowest time is your score*

A. For Time:

400 Meter Run

20 Box Jump Overs (30,24)

400 Meter Run

20 Kettle Bell Swings (70,53)

400 Meter Run

40 Wall-Balls (20,14)

400 Meter Run

20 Kettle Bell Swings (70,53)

400 Meter Run

20 Box Jump Overs (30,24)

400 Meter Run

A. 7 Sets of 3 Back Squat at Percentages

Set 1 @70%

Set 2 @75%

Set 3 @80%

Set 4 @70%

Set 5 @75% + 5 to 10 lbs

Set 6 @80%

Set 7 @ 80% or More According to Feel

B. Partner Wod

For Time:

Buy In 60 Big Ropes (split)

4 Rounds

(You go I Go… then move to next movement)

100 Meter Farmer Walk

200 Meter Ski

12 Hang Power Cleans (115,75)

30 Double Unders

*each movement after buy in equals the amount of work for each partner must complete before moving on to next

A. Every Minute On the Minute For 6 Rounds

6 Lateral Burpees Over the Bar

4 Touch n Go Power Snatch @pick weight

*choose weight that is relatively challenging

B. 3 Rounds For Reps:

In a 3 Minute Window

20 Single Arm Dumbbell Hang Clean and Jerk (50,35)

10 Goblet Squats (50,35)

Then Max Burpees remainder of the time:

Rest 90 Seconds

A. 5 Sets of 6 Push Press @55-65%

B. As Many Rounds As Possible In 15

4 Strict Hand Stand Push Ups

7 Deadlifts (225,155)

3 Strict Pull ups

A. 2 Rounds for Time:

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

Burpees

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

Squat Cleans (135,115)

A. For Time:

25 Cal Echo Bike

B. Partner Wod

1 Round For Reps:

6 Minutes Work: 1 Minute Rest/Transition

Cal Ski

Power Snatch (95,75,65)

Toes To Bar

A. In 10 Minutes Find a Heavy 3 rep Strict Press

*time starts before first warm up set.

B. For Time:

Buy In: 100 Double Unders

50 Hang Power Cleans (95,65)

50 Front Rack Lunges

50 Push Press

Buy Out: 100 Double Unders

A. As Many Rounds As Possible In 12 minutes:

8 Box Step Ups (24,20 @kb weight)

16 Kettle Bell Swings (53,35)

B. As Many Rounds As Possible In 12 minutes:

12 Cal Row

24 Ab Mat Sit ups

A. 4 Sets of 3 Tempo (03x2) Back Squats @70-75%

B. For Time: Mini Murph

400 Meter Run

Then 5 Rounds of:

10 Pull Ups

20 Push Ups

30 Air Squats

Then Complete a 400 Meter Run