Part 1: As many rounds as possible in 15 min

20 Overhead lunges 45/25#
10 burpees to plate
200m run

Part 2: Mobility

Never settle for less! via @vannjarrell9534 ・・・ It’s amazing what a year of hard work work and dedication will get you. The struggles, the ups and downs, it’s all worth it in the end. If you want something, go for it. Because the only thing holding you back from getting what you want is just a mental excuse to settle for less. But I wanna give a HUGE thanks to @1travishedrick1, @stefschap, @joshdecausey and @ryan_tracy850. You guys have helped me so much along the way and words can’t describe how grateful I am to have found IronUp in August 2016. Wouldn’t be where I am today without the support from the amazing CrossFit community . With that being said… This is just beginning 😈. #CrossFitIronUp #crossfitaftermath #crossfit #transformation #changedlifestyle #oneyeartransformation #thisisjustthebeginning

A post shared by CrossFit (@crossfit) on Aug 21, 2017 at 5:59am PDT

10-9-8-7-6-5-4-3-2-1 reps for time:

Advanced
Hang power snatch 135/95
Box jump overs 30/24″

Intermediate
Hang power snatch 95/65
Box jump overs 24/20″

Baseline
Hang power snatch
Box jump overs

Part 1: On 3 min x 5 Rounds:

5 Tempo Deadlifts (X150)

Notes: explode up, 1 second at the top, 5 second negative, touch and go at the bottom

Part 2: 3 sets for quality

5 Glute ham raises or falls
30 sec side plank x 2
10 Glute bridges

‘Barbara’ 5 Rounds for total time: (40 min cap)

Advanced
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
*rest exactly 3 minutes

Intermediate
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air squats
*rest exactly 3 minutes

Baseline
20 Rings rows
30 Elevated Push-ups
30 Sit-ups
30 Air squats
*rest exactly 3 minutes

A post shared by Motivational Quotes (@motivation_mondays) on Aug 20, 2017 at 9:27am PDT

Open Gym 10:30am -12:30pm

Come in, have some fun with a workout you always wanted to do but never got the chance; Or make up a workout that you missed

4 Rounds for time:

400m sandbag run
30 Abmat sit ups
20 Burpees

@mattiecakesssss (69kg, USA) clean and jerking 133kg/293lb, just 1kg under her senior American record, to take silver across the board at the 2017 Pan Ams in Miami! And she took the lift with just 2-3 seconds on the clock!

A post shared by hookgrip (@hookgrip) on Jul 26, 2017 at 7:52am PDT

Part 1: Clean and Jerk

On 2 min x 6 Sets:

Advanced: 1 Clean and Jerk
Intermediate: 1 Power clean and push press
Baseline: 3 Hang power clean + push press

Part 2: For time

Advanced
15 Clean and Jerks 135/95
12 Clean and Jerks 185/115
9 Clean and Jerks 225/155

Intermediate
15 Clean and Jerks 95/65
12 Clean and Jerks 135/95
9 Clean and Jerks 185/115

Baseline
15 Deadlifts + 15 DB Push Press
12 Deadlifts + 15 DB Push Press (20 pounds heavier then start weight)
9 Deadlifts + 15 DB Push Press (40 pounds heavier then start weight)

| MUSCLEUP WEEK | ——————————- ▪️Gymnastics Complex: Today we choose a complex for those who can do MU but want to work form and strength. If you do not have a strict MU work the swing today…more drills to come!!! ——————————- EMOM x 10: 3 Beat Swing + 2 Hips to Ring + 1 Muscle-up ——————————- Demo’d by #cfgoach @estradaflys ——————————- #CrossFit #cfgymnastics #cfgcoach #muscleups #training #cfgmuscleupweek

A post shared by CrossFit Gymnastics (@cfgymnastics) on Aug 15, 2017 at 5:43am PDT

Part 1: 3 Rounds, each for time:

1000m Row
100 Double unders
20 Box Jumps 24/20″
*Rest as needed between rounds

Notes: Scale double unders as needed
Part 2: Mobility

Stephen Short III, @OrchidIslandCrossFit • Workout of the Day Tuesday 170815 4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders Post time to comments. #crossfit 📸@rximages

A post shared by CrossFit (@crossfit) on Aug 14, 2017 at 5:03pm PDT

4 Rounds for time of: 25 min cap

Advanced
15 Toes to bar
15 Ring dips
15 Push ups – hand release
15m handstand walk (50ft)

Intermediate
15 Toes to Rig
15 Floor suported ring dips
15 elevated Push ups
15 N2W shoulder touches x 2

Baseline
15 Situps
15 bench dips
15 Knee push ups
15 plank shoulder touches x 2

Now that the 2017 Crossfit games have come to an end, we are finally allowed to announce that #BentleyCampbell will be the first athlete to join the 2037 Crossfit Games. He is expected to do very well. 🤸🏼‍♂️🏋🏼🥇 . . . . 😂😂😂 #crossfit #crossfitgames #babyathlete #22monthsold #placeyourbets #canadaeast

A post shared by Samantha Kate (@samantharynlds) on Aug 14, 2017 at 12:41pm PDT

For load: On 1 min x 30 Rounds:

1 Push Press + 2 Back Squats

🤳🏼 @champlainvalleycrossfit The future of @crossfit and the @crossfitgames is being built everyday around the world. Fortunately at #CVCF there’s a lot of great athletes to look upto. #Crossfitkids #Crossfit #CrossfitGames Via @benzsavannah

A post shared by CrossFit (@crossfit) on Aug 13, 2017 at 2:27pm PDT