Workout

3 rounds for total reps of:

1:00 row for calories
1:00 goblet squats (53/35)
1:00 toes-to-bar
1:00 burpees
1:00 kettlebell sumo deadlift high pulls (53/35)

Congratulations to Greyson for competing in the Quarterfinals of the CrossFit Games qualifier! He placed in the top 10 percent of individuals in the Open and recently completed five tough workouts over three days to complete the Quarterfinals tests.

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Workout

Back squat
3-3-3-3-3-3-3

Workout

12-9-6 reps for time of:
Dumbbell clean and jerks (50/35)
Muscle-ups

Rest day or make-up day

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Read Athletes Come in Every Size from CrossFit.com.

Workout

4 rounds for time of:
400m run
15 deadlifts (185/125)
15 burpees

Workout

Quarterfinal Test 1

For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

Rest day or make-up day

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Reminder

Come in for open gym on Sundays at 9 or 10:15 a.m. with Coach Lucas! Please sign up in advance on Pike 13.

Workout

5 rounds for time of:
25 wall balls (20/14 lbs.)
50 double-unders
5 hang squat cleans (155/105 lbs.)
Rest 2:00

Workout

3 rounds for time of:
800m run
30 kettlebell swings (53/35)
30 pull-ups

Workout

21 rep back squat (last week!)

Then,

4 rounds for time of:
500m row
30 sit-ups