A.  

"2017 CrossFit Team Series Event 7"

On a 20-minute clock, for max reps/pounds:

Partner 1:

  0:00-2:00 Handstand Push-Ups

  2:00-4:00 Rest

  4:00-6:00 Double-Unders

  6:00-8:00 Rest

  8:00-10:00 1-Rep-Max Back Squat

Then, Partner 2:

  10:00-12:00 1-Rep-Max Back Squat

  12:00-14:00 Rest

  14:00-16:00 Double-Unders

  16:00-18:00 Rest

  18:00-20:00 Handstand Push-Ups

B.  

 "2017 CrossFit Team Series Event 5"

Complete as many reps as possible in 10 minutes of:

3 Synchronized Burpee Box Jump-Overs

3 Synchronized Deadlifts (225/155 lbs)

6 Synchronized Burpee Box Jump-Overs

6 Synchronized Deadlifts

9 Synchronized Burpee Box Jump-Overs

9 Synchronized Deadlifts

Etc., adding 3 reps to each exercise every round.

A.  

Every 2 minutes, for 6 minutes :

(Snatch Balance + Overhead Squat) x 2 reps

Followed by…

Six sets of:

2 Hang Snatches + 2 Snatches

Rest 2 minutes between sets

B.  

Three rounds for time of:

400 Meter Run

20 Alternating Dumbbell Snatches

In teams of three, complete the following for time:

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans (115/75 lbs)

60 Overhead Lunges (115/75 lbs)

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans

60 Overhead Lunges

1200 Meter Relay Run

A .

Every 2 minutes, for 6 minutes:

Hang Snatch x 2 reps @ 70%

Immediately followed by…

Every 2 minutes, for 12 minutes:

Snatch + Overhead Squat

*Sets 1-3 = 70-80%

*Sets 4-6 = 80-90%

B.  

Complete as many rounds and reps as possible in 9 minutes of:

3 Power Snatches (75/55 lbs)

3 Box Jumps

6 Power Snatches

6 Box Jumps

9 Power Snatches

9 Box Jumps

etc… Increasing each round by 3 reps on each movement

A.  

Four sets of:

Strict Handstand Push-Ups x 8-10

-OR -

Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111

Rest 90 seconds

Ring Dips x Max Reps @ 2111

(stick to the tempo!)

Rest 90 seconds

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

B.  

Eight sets of:

200 Meter Sprint

Rest 2 minutes in between

A. 

Deadlift

*Set 1 – 55% x 8 reps

*Set 2 – 65% x 6 reps

*Set 3 – 75% x 4 reps

*Set 4 – 85% x 2 reps

Rest as needed

Followed by . . .

Two sets of:

Deadlift x 3 reps @ 70%

Rest as needed

B.  

Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:

Row 500 Meters

Kettlebell Swings x 25 reps (24/16 kg)

Pull-Ups x Max Reps

A.  

Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat

and then…

Every 2 minutes, for 10 minutes:

Back Squat x 2-3 reps @ 30X1

B.  

Every minute, on the minute, for 15 minutes:

Minute 1 – 12-15 / 8-10 Calorie Assault Bike

Minute 2 – 6 Dumbbell Burpee Box Step Overs

Minute 3 – 20 Double-Unders + 8-12 Toes-to-Bar

A. 

Every 2 minutes, for 14 minutes:

Power Clean x 2 reps

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes:

2 Clean Lift Offs + Clean Pull

B.  

"2017 CrossFit Team Series Event 3"

In teams of two, complete for time:

50 Synchronized Wall Ball Shots

30 Cleans (135/95 lb)

50 Synchronized Wall Ball Shots

20 Cleans (185/135 lb)

50 Synchronized Wall Ball Shots

10 Cleans (225/155 lb)

Time cap: 12 minutes

Complete as many rounds and reps as possible in 7 minutes of:

Row 250 Meters

10 Thrusters 95/65 lbs

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:

40 Double-Unders

10 Handstand Push-Ups 

(yes, you can kip 😊) 

Rest 5 minutes

Complete as many rounds and reps as possible in 7 minutes of:

20 Box Jumps

10/5 Ring Dips

A.

Every 2 minutes, for 20 minutes:

Snatch

*Sets 1-2 = 3 reps @ 60-65% from high hang

*Sets 3-4 = 2 reps @ 70-75% from mid-thigh

*Sets 5-7 = 1 rep @ 80-85% from the floor

*Sets 8-10 = 1 rep @ 90% from the floor

B. 

Complete as many rounds and reps as possible in 10 minutes of:

Snatch Grip Deadlift x 1 rep (95/65 lbs.)

Hang Power Snatch x 1 rep

Hang Squat Snatch x 1 rep

Overhead Squat x 1 rep

(You must run 100 Meters any time the bar settles on the ground - Or 5 burpees for those of you in weightlifting shoes 😉)

Every 10 minutes, for 40 minutes, perform the following for times:

500 Meter Row

400 Meter Run

15 Box Facing Burpee Box Jump Overs

5 Muscle-Ups or 10 Strict Pull-Ups

A.  

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

B.  

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

A. 

Five sets of:

Back Squat x 3-5 reps @ 32X1

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2020

Rest 60 seconds

B.  

Three rounds for time of:

80 Double-Unders

40 Kettlebell Swings

20 Toes-to-Bar

A.  

Every 2 minutes, for 16 minutes:

Power Clean x 3 reps

(touch-n-go or singles) 

Build to today’s heavy triple.

B.  

Three sets for times of:

25 Calorie Row

15 Pull-Ups

5 Power Cleans (185/125 lbs)

Rest 2 minutes

"WZA Online Challenge 1 & 2"

Complete as many rounds and reps as possible in 7 minutes of:

Squat Clean & Jerks

225/155 lbs.

165/115 lbs.

Rest 9 minutes and when the running clock reaches 16:00…

“Death by Triplet”

Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs

8 Hang Power Snatches

8 Thrusters

115/80 lbs.

95/65 lbs.

A.

Every 2 minutes, for 8 minutes:

Snatch Push Press + Overhead Squat x 2

Followed by…

Every 2 minutes, for 12 minutes:

Snatch x 1.1

Build to today’s heavy double.

B.  

Three sets for max reps against a 3-minute running clock:

Assault Bike 30/20 Calories -OR- Row 600/500 Meters

Muscle-Ups -OR- Pull-Ups x Max Reps

Rest 3 minutes

Every 10 minutes, for 40 minutes, perform the following for times:

500 Meter Row

400 Meter Run

40 Anchored Sit-Ups

30/20 Push-Ups

A.  

Four sets of:

Back Squat x 8-10 reps @ 30X1

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

B.  

Complete as many rounds and reps as possible in 15 minutes of:

15 Burpees to a 6" touch

20 Alternating Reverse Lunges with KBs or DBs

35 Double-Unders

A. 

Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Single Arm Dumbbell Press x 8-10 reps each arm

Rest 45 seconds

Hollow Body Hold x 45-60 seconds

Rest 45 seconds

B.  

Three rounds for time of:

10 Strict Handstand Push-Ups

20 Toes-to-Bar

Run 300 Meters

A.  

Every 3 minutes, for 15 minutes:

Clean x 1.1.1.1

(rest 10 seconds between each single)

B.  

Three sets for times of:

300/250 Meter Row

25 Wall Ball Shots 

25 Kettlebell Swings

Rest 3 minutes