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Happy Birthday, Bubba!
20 Minute AMRAP 1 Round of Cindy 3 Clean and Jerks 2 Rounds of Cindy 6 Clean and Jerks 3 Rounds of Cindy 9 Clean and Jerks...... Go heavy on the Clean and Jerks. One round of Cindy is 5 pull-ups, 10 push-ups and 15 squats.
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Bring a Friend Friday!
3 rounds: 200m waiters carry 55/35 30 burpee box jumps 20" (control) In teams of two complete the work in as short as time as possible with one athlete working at a time. 6For time:
400m Run 30 Deficit Push-ups (hands on 25lb plates) 400m Run 30 Hang Power Snatches 95/65lbs 400m Run 30 Deficit Push-ups 400m Run Happy Birthday, Fernando & Zach N.!
A. Back Squat 5-5-5-5-5 B. 100 GHD Sit-ups Complete the reps with the fewest sets possible. "No, it doesn't ever get any easier. You wouldn't want it to either." Gregg Glassman Founder/CEO CrossFit.com Happy Birthday, Allison!
For time: 1000m Row 50 Shoulder to Overhead 115/75lbs 30 Kettle Bell Swings 70/53lbs Happy Birthday, Rodney!
Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below). Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders. For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00. For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot. For Scaled options there is no tiebreak. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. Equipment • Set of gymnastic rings hung so you can successfully perform a muscle-up • Medicine ball of the appropriate weight for your division • Wall mark or target set at the specified height • Jump rope For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled, Masters and Teens, 6-kg / 4-kg ball for Scaled Masters and Scaled Teens. Video Submission Standards Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Workout 15.3 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet Teens (Teen Boys 14-15, Teen Girls 14-15) Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet Tabata Sit-ups
Rest 2 minutes Tabata Double Unders Rest 2 minutes Tabata Calories (Rower) 15 Minute AMRAP
5 Power Cleans 135/95lbs 10 Pull-ups 20 Air Squats Happy Birthday, Julia!
3 Rounds for time of: 10 Deadlifts 315/220lbs 50 Double Unders "I wish I knew how you could overstate the value of the deadlift." Founder/CEO CrossFit - Gregg Glassman |
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