Workout 1

I believe it's jogging or yogging.  It might be a soft J.

AMRAP Meters (12 Minute Cap)

Row max meters in 3 minutes

Rest 2 minutes

Row max meters in 7 minutes

Score is combined meters of the 3 minute and 7 minute rows

WORKOUT 10

San Diego...

For time (11 Minute Cap total)

0-1:30 – Thruster Ladder (5,4,3)

1:30 – 3:00 – Rest

3:00 – 11:00

3 Rounds

7 Bar Muscle Ups

15 Thrusters (reps vary by age group)

50’ Odd Object Lunge (RX Smart Gear Tsunami Bags)

Workout 10 Score is completion time of ladder

Workout 11 score is completion time of metcon

WORKOUT 11

San Diego...

For time (11 Minute Cap total)

0-1:30 – Thruster Ladder (5,4,3)

1:30 – 3:00 – Rest

3:00 – 11:00

3 Rounds

7 Bar Muscle Ups

15 Thrusters (reps vary by age group)

50’ Odd Object Lunge (RX Smart Gear Tsunami Bags)

Workout 10 Score is completion time of ladder

Workout 11 score is completion time of metcon

Workout 2

Well guess what, now this is happening

For time (9 Min Cap)

Men10-8-6-4-2 Overhead Squat2-4-6-8-10 Ring Muscle Up

Women10-8-6-4-2 Overhead Squat2-3-4-5-6 Ring Muscle Up

Workout 3

Pants Party

For Time (4 Min Cap)

3 Rounds

15 HSPU

25’ Tank tow

25’ Tank push

Workout 4

News Team! Bear Fight!

For Time (8 Min Cap)

5,4,3,2,1 Rope Climbs

50’ Sandbag Bearhug Carry

Workout 5

I'm in a glass case of emotion

AMRAP (9 Minute Cap)

30 Burpees over the bar

75 Hang Clean & Jerks (75#/55# - all age groups)

HSW with remaining time (55+ Scaled Option Overhead double DB carry, every 10’ 3 S2OH 35’s & 20’s)

Workout 6

Well That Escalated Quickly

For time (3 Minute Cap)

30/25 Calorie Row

5 Deadlifts

Workout 7

Workouts 7/8 “Sex Panther” & “60% of the time, it works every time”

For time (18 Minute Cap total)

0-4 minutes: 1 RM Snatch

4-5 minutes: Rest

5-13 minutes:

20 TTB

25 Wall Ball

30 Double Unders (55+ Women Single unders, 60+ Men)

20 Pull-ups

25 Wall Ball

30 Double Unders (55+ Women Single unders, 60+ Men)

20 Chest to Bar

25 Wall Ball

30 Double Unders (55+ Women Single unders, 60+ Men)

13-14 Minutes: Rest

14-18 Minutes: 1RM Clean

Workout 7 score is completion time of metcon

Workout 8 Score is combined weight from 1 RM Snatch and 1 RM Clean

Workout 8

Workouts 7/8 “Sex Panther” & “60% of the time, it works every time”

For time (18 Minute Cap total)

0-4 minutes: 1 RM Snatch

4-5 minutes: Rest

5-13 minutes:

20 TTB

25 Wall Ball

30 Double Unders (55+ Women Single unders, 60+ Men)

20 Pull-ups

25 Wall Ball

30 Double Unders (55+ Women Single unders, 60+ Men)

20 Chest to Bar

25 Wall Ball

30 Double Unders (55+ Women Single unders, 60+ Men)

13-14 Minutes: Rest

14-18 Minutes: 1RM Clean

Workout 7 score is completion time of metcon

Workout 8 Score is combined weight from 1 RM Snatch and 1 RM Clean

WORKOUT 9

Great Knights of Columbus, that hurt!

For time (14 Minute Cap)

50 double dumbbell front squat *

40 double dumbbell deadlift *

30 single dumbbell squat snatch (55+ power snatch)

20 double dumbbell box step over * (24”/20”)

10 Sand Bag Cleans (150/100 35-54, 100/75 55+)

*1 Sandbag Clean every break