CrossFit Augusta

martone-juggling
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
or
5 Rounds AQAP:
5 Power Clean (M=135lb/W=95lb)
10 GHD Sit-up
15 Back Squat (M=155lb/W=105lb)

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Shoulder Press 1-1-1-1-1-1-1 reps
or
“Danny”
As many rounds as possible in 20 minutes of:
30 Box Jump (24″)
20 Push Press (M=115lb/W=80lb)
30 Pull-up

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Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
or
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
or
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
or
As many rounds as possible in 20 minutes of:
5 Push-up
10 Knees-to-elbows
15 Box Jumps (24″)

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
or
AQAP:
45 Thruster (M=95lb/W=65lb)
45 Pull-up

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21, 15, 9
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

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Back Squat 3-3-3-3-3 reps
alternate WOD
Complete 7 rounds of the following:
Deadlifts 225 lbs
Box Jumps 24″ box
*Perform as many reps as possible in 15 seconds and rest for 45 seconds. 1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.

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“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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