Monday 16th AugustMain Arch 1 WOD on Wed 18th held in Arch 2 all day.Metcon (AMRAP - Rounds and Reps)AMRAP10: 2,4,6,8 etc HSPU Power Cleans 60/40kgStrengthPush Jerk (3-3-2-2-1-1)Metcon3 Sets: 12 Db Arnold Press 12 T-bar Row 12 Band Resisted Knee Raises
Saturday 14th AugustMetcon (Time)Teams of 2: 1 Mile Run (200m Relays) 50 Burpee Box Jumps 100 Wallballs 20/30lb 150 Dumbbell Snatch 1 Mile Run (200m Relays)
Friday 13th AugustMetcon (Time)For Time: 10-8-6-4-2 Wall Walks Thrusters 60/40kg Time Cap 15 MinsGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP10: 3 Bar Muscle Ups 6 DB OH Squats/SIde 9 Burpees Over Db
Thursday 12th AugustMetcon (6 Rounds for reps)Alt EMOM18: Minute 1 - 60 Double Unders Minute 2 - 14 Box Db Step Overs 2x22.5/15kg 20"" Minute 3 -14 Db Renegade Rows 2x22.5/15kgStrengthBack Squat (1RM)Metcon3 Sets: 8 Romanian Deadlifts 10 Goblet Curtsey Lunge/Side
Wednesday 11th AugustMetcon (8 Rounds for reps)Every 3 Minutes x 4 20/15 Calorie Bike 20 Wallballs 20/14lb Rest 2 Minutes Every 3 Minutes x 4 200m Run 8 Devils Squat Cleans 2x22.5/15kg
Tuesday 10th AugustMetcon (Time)For Time: 30/25 Calorie Bike 20 Burpee Box Jumps 30 GTOH 50/35kgGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP10: 3 Bar Muscle Ups 6 DB OH Squats/Side 2x22.5/15kg 9 Burpees Over Db
Monday 9th AugustMetcon (Weight)3RM Deadlift 3 Sets: 0:30 Weighted Wall Sit March 50 Prone Hamstring Curls StrengthBack Squat (1RM)Metcon3 Sets: 8 Romanian Deadlifts 10 Goblet Curtsey Lunges/Side
Saturday 7th AugustMetcon (AMRAP - Reps)AMRAP20: In Teams of 3: 16/12kcal Row 12/8kcal Bike Max Alternating DB Snatches 22.5/15kg
Friday 6th AugustCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capUPDATE: 20 MINUTE CAP 06/08/21GymnasticsRope Climb (Technique )Metcon (Time)For Time: 3-6-9 Strict Pull Ups Dumbbell Thrusters 2x22.5/15kg Rest 3 Minutes 9-12-15 Kipping Pull Ups Dumbbell Thrusters 2x22.5/15kg
Thursday 5th AugustMetcon (Time)5FFT: 750m Row 5 Power Cleans 100/70kg StrengthLog Clean + Press (1-1-1-1-1)Metcon3 Sets: 0:30 Weighted Plank 12 Alt Suitcase Lunges