“Dear Dave”
For Time (15:00 Cap)
1 → 10
-Ring Dip
-Overhead Squat 115/85lb
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Fitty”
For Time
-50 Chest-to-Bar
-50 DB Squat Snatch 50/35lb
-50 GHD Sit-Ups
-50 Box Jump Overs 24/20″
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“A-Scent”
For Time (20:00 Cap)
9-15-21
-Bar-Facing Burpee
-Deadlift 195/125lb
-Box Jump Over 24/20″
…
6-9-12
-Bench Press 195/125lb
-Deadlift 335/215lb
-Box Jump Over 40/33″
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Frogman”
For Time (12 Min Cap)
-500m Row
-10 Unbroken Pistols; leg 1
-10 Unbroken Pistols; leg 2
-500m Row
-20 Pistols; Hands-Behind-Back
-500m Row
-20 KB Goblet Pistols 53/35lb
-500m Row
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Tri Your Best”
(Repeat of Workout 23)
AMRAP 16:00
-8 Shoulder-to-Overhead 95/65lbs
-25ft Barbell Overhead Lunge 95/65lbs
-16 Bar-Facing Burpees
-8 Shoulder-to-Overhead 95/65lbs
-25ft Barbell Overhead Lunge 95/65lbs
-16 Toes-to-Bar
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Vegetable Medley”
[30:00 Clock]
For Max Points:
(i) Max L-Sit
(ii) Max Handstand Hold
(iii) Max Chin-Over-Bar Hold
(iv) 200ft Shuttle Sprint
(v) Max Farmer’s Carry
Please Record Your Results Here
“Deadpool”
(Repeat of Workout 8)
[0:00-8:00]
AMRAP 8:00
-12 Shuttle Run (25ft=1)
-8 Snatches 115/85lbs
-4 Ring Muscle-Ups**
[8:00-14:00]
-1-Rep Max Snatch
*score is reps in part 1 + kilos lifted in part 2
(Example: 3 Rounds + 3 Reps, 100kg is a final score of 175)
**scale 4 RMU to 4 CTB + 4 Ring Dip
see next page for more workouts