Sunday Make Up and Core Day

Crossfit WOD – “Double Helen”

“Double Helen”

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell Women: 1-pood kettlebell


Thursday Make Up and Core Day


Crossfit WOD – “Snatch and Squat”

10 rounds for time of:
1 power snatch
3 overhead squats

Men: 185 lb.
Women: 125 lb.

Sunday Core and Make Up Day

Crossfit WOD – “Día De La Bandera”

Día De La Bandera

24min Partner AMRAP
2min to complete:
19 Air Squats
93m Row or Ski Erg
*Time remaining AMRAP
of Burpee Over Parallette
* Partner Alt. Full Rounds

Score is total Burpees completed by both athletes



Crossfit WOD – “18.1”


20 min AMRAP:

8 Toes to Bar
10 Dumbbell Hang Clean and Jerk (5 each)
12/14 Cal Row




What a great start to the 2018 Crossfit Games OPEN! Everyone crushed the workout today! If you would like to redo the workout, please contact a coach or volunteer judge. We will be posting phone numbers on the whiteboard soon.

Don’t forget to submit your scores by Monday at 5pm PST!!!



Core and Makeup Thursday


Crossfit WOD – ROW

1. Overhead Squat
Build to a Moderate Set of 3

2. 20 Minutes of:
Row for a minute
Rest for a minute

Score is total meters rowed. Goal= 3,000m

*Penalty is 1 burpee pullup for every 10m short of 3,000.

Compare to:
2016 March
2013 June
2012 March
2011 February
2010 January

Crossfit WOD – “Bar Hopping”

“Bar Hopping”
AMRAP 15 min:

30/21 Calorie Bike
15 Hang Power Clean 135/95
60 Double Unders
15 Chest to Bar