Workout of the Day:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.

or Front squat 3-3-3-3-3 reps. If you do this one do todays WOD Monday.

Post loads to comments.

Team CrossFit Cayman missing Carl….We will get another one soon. These girls look like beautiful women, but lift weight like absolute monsters, proves you can do both! Bogota, Colombia here we come.

Workout of the Day:

We usually substitute muscle ups with pull ups and dips, but considering you guys did 100 dips a couple days ago we will just be doing the pulling portion since wall ball is a pushing exercise like a dip, and yes I know your hands hurt!

Intermidiate

For time:
50 Wall ball shots, 20/14 pound ball
21 Pull-ups
40 Wall ball shots, 20/14 pound ball
18 Pull-ups
30 Wall ball shots, 20/14 pound ball
15 Pull-ups
20 Wall ball shots, 20/14 pound ball
12 Pull-ups
10 Wall ball shots, 2014 pound ball
9 Pull-ups

Advance

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Proof that us trainers do workout!

Workout of the Day

“Paul”

Five rounds for time of:
50 Double unders
35 Knees to elbows
185/115 pound Overhead walk, 20 yards

Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments.

Workout of the Day:

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time to comments.

Workout of the Day:

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

Do one clean on the minute every minute for 15 Minutes

Workout of the Day:

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Workout of the Day:

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.

Workout of the Day:

Four rounds for time of:
Row 500 meters
Rest 3 minutes

David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.
Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36
Ben Crook 1:24, 1:26, 1:32, 1:40
Rob Orlando 1:27, 1:32, 1:34, 1:41
Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7
Post times to comments.

“McGhee”
Workout of the Day:

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

The Deadlift from Patrick Cummings on Vimeo.