Workouts
Friday
Men
Individual
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1
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Beach
For time: Ocean swim, soft-sand Run, Pull-ups, Push-ups, Squats
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2
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Skills 1
L-sit for time, Softball throw for distance and Handstand walk for distance.
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3
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Rope · Clean
For time: Rope climbs and Clean and jerks
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Masters 45-50
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1
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Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
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2
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Clean and Jerk
For load: Max Clean and jerk
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Masters 50-55
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1
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Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
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2
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Clean and Jerk
For load: Max Clean and jerk
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Masters 55-60
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1
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Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
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2
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Clean and Jerk
For load: Max Clean and jerk
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Masters 60 and Over
Women
Individual
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1
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Beach
For time: Ocean swim, soft-sand Run, Pull-ups, Push-ups, Squats
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2
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Skills 1
L-sit for time, Softball throw for distance and Handstand walk for distance.
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3
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Rope · Clean
For time: Rope climbs and Clean and jerks
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Masters 45-50
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1
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Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
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2
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Clean and Jerk
For load: Max Clean and jerk
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Masters 50-55
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1
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Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
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2
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Clean and Jerk
For load: Max Clean and jerk
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Masters 55-60
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1
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Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
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2
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Clean and Jerk
For load: Max Clean and jerk
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Masters 60 and Over
Teams
Saturday
Men
Individual
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4
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Triplet Sprint
For time: Muscle-up, Deadlift, GHD Sit-up, Sprint
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5
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Skills 2
Max Chest-to-bar pull-up for load, max Snatch for load and Water jug carry for distance.
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6
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Killer Kage
Three rounds for time of: Front squat, Bike, Monkey bar
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Masters 45-50
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3
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Muscle-up · Thruster
Three rounds for time of: Muscle-ups and Thrusters
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4
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Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
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Masters 50-55
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3
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Muscle-up · Thruster
Three rounds for time of: Muscle-ups and Thrusters
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4
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Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
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Masters 55-60
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3
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Pull-up · Thruster
Three rounds for time of: Chest-to-bar pull-ups and Thrusters
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4
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Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
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Masters 60 and Over
Women
Individual
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4
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Triplet Sprint
For time: Muscle-up, Deadlift, GHD Sit-up, Sprint
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5
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Skills 2
Max Chest-to-bar pull-up for load, max Snatch for load and Water jug carry for distance.
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6
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Killer Kage
Three rounds for time of: Front squat, Bike, Monkey bar
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Masters 45-50
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3
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Muscle-up · Thruster
Three rounds for time of: Muscle-ups and Thrusters
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4
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Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
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Masters 50-55
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3
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Pull-up · Thruster
Three rounds for time of: Chest-to-bar pull-ups and Thrusters
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4
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Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
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Masters 55-60
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3
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Pull-up · Thruster
Three rounds for time of: Pull-ups and Thrusters
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4
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Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
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Masters 60 and Over
Teams
Sunday
Men
Individual
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7
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Dog-Sled
For time: Double-under, Overhead squat, Handstand push-up and Sled push
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8
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The End 1
Three minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
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9
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The End 2
Six minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
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10
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The End 3
For time: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
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Masters 45-50
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5
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Master's Final (45-50)
For time: Row, Bike, Burpee box jump, Carry.
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Masters 50-55
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5
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Master's Final (50-55)
For time: Row, Bike, Burpee box jump, Carry.
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Masters 55-60
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5
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Master's Final (55-60)
For time: Row, Bike, Burpee box jump, Carry.
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Masters 60 and Over
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5
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Master's Final (60+)
For time: Row, Bike, Burpee box jump, Carry.
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Women
Individual
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7
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Dog-Sled
For time: Double-under, Overhead squat, Handstand push-up and Sled push
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8
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The End 1
Three minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
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9
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The End 2
Six minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
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10
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The End 3
For time: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
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Masters 45-50
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5
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Master's Final (45-50)
For time: Row, Bike, Burpee box jump, Carry.
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Masters 50-55
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5
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Master's Final (50-55)
For time: Row, Bike, Burpee box jump, Carry.
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Masters 55-60
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5
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Master's Final (55-60)
For time: Row, Bike, Burpee box jump, Carry.
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Masters 60 and Over
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5
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Master's Final (60+)
For time: Row, Bike, Burpee cox jump, Carry.
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Teams
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6
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Team Girls
For total time: Elizabeth, Fran, Isabel, Grace, Diane, Karen
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