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Workout of the Day // Category

Category based archive
06 Nov

Meirida

Metcon (Weight)
10 minutes EMOTM
60% only or lower max power clean
1 hang power clean+1 front squat+ 1 split jerk
Meirida (AMRAP – Reps)
5min amrap
100m run
10 hand release push up
5 box jump 24/20

Rest 2min

5min amrap
9/6 assault bike cals
12 air squat
12 lunges

Rest 2min

5min amrap
150/125m row
10 med ball slam 20/14
7 t2b

02 Nov

Elite Bootcamp

Metcon (Time)
50 Cal Row
5 Rounds of Cindy
50 Cal AB
5 Rounds of Cindy

40 Cal Row
4 Rounds of Cindy
40 Cal AB
4 Rounds of Cindy

30 Cal Row
3 Rounds of Cindy
30 Cal AB
3 Rounds of Cindy

20 Cal Row
2 Rounds of Cindy
20 Cal AB
2 Rounds of Cindy

10 Cal Row
1 Rounds of Cindy
10 Cal AB
1 Rounds of Cindy

Cindy = 5 Pull-ups(ring-rows), 10 Push-ups, 15 Air squats

01 Nov

Tip Toe

Metcon (Time)
For Time:
200 Meter Run, 21 wall balls, 21 Burpees
200 Meter Run, 18 Wallballs, 18 Burpees
200 Meter Run, 15 Wallballs 15 Burpees
200 Meter Run, 12 Wallballs, 12 Burpees
200 Meter Run, 9 Wallballs, 9 Burpees
200 Meter Run, 6 Wallballs, 6 Burpees
200 Meter Run, 3 Wallballs, 3 Burpees

31 Oct

Open 20.4

Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)
For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens (Ages 14-15) (Time)
For time:

30 box jumps, 24 / 20 in
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 115 / 75 lb
30 single-leg squats
10 clean and jerks, 135 / 95 lb
30 single-leg squats
5 clean and jerks, 155 / 105 lb
30 single-leg squats
5 clean and jerks, 185 / 115 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Teens Scaled (Ages 14-15) (Time)
For time:

30 box jumps, 24 / 20 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 95 lb

Time cap: 20 minutes