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[crossfitgbt]

Aug 28, 2018

For time:

2k row

[crossfitgbt]

Aug 27, 2018

Back squat 3RM

WOD AMRAP 7min

100 wall balls 20/14

Max effort burpees with remaining time

[crossfitgbt]

Aug 24, 2018

AMRAP 18min

30 deadlifts 135/95

10 pull-ups

20/15 cal row

10 pull-ups

[crossfitgbt]

Aug 23, 2018

3 rounds

AMRAP 4min

12 DB snatch 50/35

12/ 10 HRPU

12 sit ups

Rest 1min between rounds

*score is number of rounds and reps

** second round starts where first round leaves off

[crossfitgbt]

Aug 21, 2018

A.

Press 8×2@80%

Every 1:15

B.

EMOM 10min

3 clean and jerk 135/95

C.

Finisher

EMOM 8min

6-8 TTB

Or

6-8 toes as high as possible

Or

8 hanging leg raises

Or

8 VUps

[crossfitgbt]

Aug 20, 2018

1 mile run

50 wall balls 20/14

40 box jumps 24/20

30 bar facing burpees

20 power snatch 95/65

*if unable to run then

2000/1600M row

115/80 cal bike

Alternate WOD

4 rounds

300-400M run

12 wall balls

10 box jumps

8 DB snatch/ arm

6 burpees

[crossfitgbt]

Aug 18, 2018

100M walking lunge

100 push ups

100 medball cleans 20/14

100 pull ups

100M walking lunges

[crossfitgbt]

Aug 16, 2018

Choose A or B

A.

Skill work

– kipping

– TTB

– pistols

OR

B.

4 rounds

5/ arm KB windmills

6/ side, Single arm front rack KB squats

10-15 Back extension/ superman

C. Everyone

3 Giant sets

100M single arm farmers carry ( 50M R arm, 50M L arm. HAP, climbing in weight each round of possible)

15-20 Glute bridges

15-20/arm DB rows (HAP, increase weight each round if possible)

Rest 90sec between rounds

[crossfitgbt]

Aug 16, 2018

AMRAP 15min

60 DU

21/15 cal row or assault bike

15 deadlifts 225/155

[crossfitgbt]

Aug 15, 2018

6 sets of Big Clean Complex

Hi hang squat clean + hang squat clean + squat clean + push press

Hi hang squat clean + hang squat clean + squat clean + push jerk

Hi hang squat clean + hang squat clean + squat clean + split jerk

* you will complete all 12 reps without putting bar down except to touch and go squat clean

**building in weight over all 6 sets with last set your heaviest set. Score is…

[crossfitgbt]

Aug 14, 2018

AMRAP 3min

18/13 cal row

18 lateral burpees over rower

Max front rack barbell step ups 75/55

*Rest 3min

AMRAP 3min

15/11 cal row

15 lateral burpees over rower

Max front rack barbell step ups 75/55

*Rest 3min

AMRAP 3min

12/9 cal row

12 lateral burpees over rower

Max front rack barbell step ups 75/55

*Rest 3min

AMRAP 3min

9/7 cal row

9 lateral burpees over rower

max front rack barbell step ups 75/55

[crossfitgbt]

Aug 13, 2018

A.

Press 6×4@75%

Every 90sec

B.

WOD 3 rounds

90M sled push 70/45 (pick weight you can move continuously)

12 push press 95/65

18 SDLHP 95/65

Rest 2min

*Score is time for each round

**this is a sprint WOD so pick weights you can move continuously

[crossfitgbt]

Aug 11, 2018

” 31 Heroes”

Teams of 2

AMRAP 31min

8 thrusters 155/105

6 rope climbs

11 box jumps 30/24

*partner 1 performs workout while partner 2 runs with sandbag or slamball. When partner 2 returns from run, partner 1 will grab sandbag or slamball and partner 2 continues workout where partner 1 left off. Score is total rounds and reps at end of 31 min

** on aug 6, 2011, a tragedy shook the military…

[crossfitgbt]

Aug 10, 2018

A. Tabata alternating for 8 total rounds

Hollow rocks

Plank

B.

Choose one of the following

a. AMRAP 15min

5 HSPU

5 pull-ups

15 squats

Or

b. AMRAP 15min

5 pull-ups

10 HRPU

15 squats

[crossfitgbt]

Aug 9, 2018

A. 20:00

Deadlift 5-5-5-5-5

Building in weight to heavy 5

B.

WOD 3 rounds

20 deadlifts 155/105

25 burpees

30/22 cal row

[crossfitgbt]

Aug 08, 2018

A.

Press 5×6@70%

Every 90sec

B.

AMRAP 10min

25ft Right arm OH lunge 50/35

15/12 push ups

25ft left arm OH lunge 50/35

10 TTB

[crossfitgbt]

Aug 07, 2018

WOD

1 round

800M run

80 DU

21 hang power cleans 115/80

2 rounds

400M run

40 DU

15 hang power cleans 115/80

3 rounds

200M run

20 DU

9 hang power cleans 115/80

*rx + 135/95