Saturday August 17, 2019

“Beach WOD”

Partner WOD: Each Station is 4 minutes long! :30 transition time. At each station the partners are both working but they rotate movement like an Amrap for 4 Mins

Station 1)

AMRAP 4

partner 1- Swim 100m

Partner 2- Jumping Lunges

Station 2)

AMRAP 4

Partner 1- Soft Sand Sprint 100m

Partner 2- Sand bag thrusters

Station 3)

AMRAP 4

Partner 1- Burpee broad Jump 100m

Partner 2- Sand Bag Push Press

”Class WOD”

In teams of two, with one partner working at a time, complete as many rounds as possible in 15 minutes of:

10 Deadlift 135/95

10 Burpees

10 Hang Power Cleans 135/95

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Matthew Barnett
Wednesday August 7, 2019

For time:

Row 50 Calories

9 Power Snatches 115/80

16 Weighted Step-ups

Run 400 meters

12 Power Snatches 115/80

18 Weighted Step-ups

Run 400 meters

15 Power Snatches 115/80

20 Weighted Step-up



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Matthew Barnett
Thursday August 1, 2019

3 Rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft (Reps)
Hang Power Cleans, 95/65 pounds (Reps)
Box Jump, 20" box (Reps)
Barbell Lunge, 95/65 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Matthew Barnett
Monday July 29, 2019

CrossFit Games Open Workout 13.1

As many reps as possible in 17 mins of:

40 Burpees

30 Snatches, 75/45 lbs

30 Burpees

30 Snatches, 135/75 lbs

20 Burpees

30 Snatches, 165/100 lbs

10 Burpees

Max reps in time remaining, Snatch, 210/120 lbs

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Matthew Barnett
Saturday July 27, 2019

In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 18 minutes of:

4 Power Cleans 155/105

8 Pull-ups

12 Box Jumps 24/20

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Matthew Barnett