Workout of the Day:
7 rounds, of:
10 cal Ski-Erg
50 m Waiter’s Walk (75/50), L arm
50 m Waiter’s Walk (75/50), R arm
50 m Sled Push
50 m Sled Pull

“Don’t ask me who’s influenced me. A lion is made up of the lambs he’s digested, and I’ve been reading all my life.” – Charles de Gaulle




Workout of the Day:
5 Burpees
10 Box Step Ups w/dumbbells
15 Dumbbell Deadlifts

Rx+ = 45s/30s & 20″
Rx = 35s/20s & 18″

“If a lion could talk, we could not understand him.” – Ludwig Wittgenstein





Workout of the Day:
a) :20 Max Cal Assault Bike
b) :20 Max reps GHD Sit Ups
c) :20 Max reps Kettlebell Swings
d) Max Unbroken Strict Pull-Ups

Rx = 70/54

“A lion runs the fastest when he is hungry.” – Salman Khan



Workout of the Day:
Max Unbroken Snatch Complex.
Complex is:
Heaving Snatch Balance +
Hang Squat Snatch +
Squat Snatch

“With each new day in Africa, a gazelle wakes up knowing he must outrun the fastest lion or perish. At the same time, a lion stirs and stretches, knowing he must outrun the fastest gazelle or starve. It’s no different for the human race. Whether you consider yourself a gazelle or a lion, you have to run faster than others to survive.” Mohammed bin Rashid Al Maktoum




Workout of the Day:
Row cal
Push Press, Dumbbells

Rx+ = 50s/35s
Rx = 30s/20s

“I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion.” – Alexander the Great



CrossFit HQ has a difficult time putting together workouts that both a) determine the fittest to go to regionals, and b) help to build the inclusiveness of this community. Firebreathers and Grammies both have to be able to participate and put up scores. You’ve seen this workout, and are likely angry at some aspect of it; the Rx is a significant jump up from the Scaled in weight and difficulty. It’s oddly possible that you may actually have Muscle Ups in your wheelhouse, but may not actually even get to them. This workout requires a very broad level of fitness. There is no aspect of your skills and abilities that isn’t going to be tested in this 14 minutes! I haven’t seen anyone beat the timecap yet, though I think that the best will finish around the 12:30 mark.
If you’re a “mostly Rx” athlete, this WOD will have you staring at the rings for a muscle up; if you’re a “mostly scaled” athlete, you will mostly be staring at the pull-up bar attempting your first pull-up. Welcome to the week where we see the most first muscle ups and pull-ups!
Workout of the Day:
Scale:CrossFit Games Open 18.3 Scale
With a 14 minute cap, 2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Rx: CrossFit Games Open 18.3.
With a 14 minute cap, 2 rounds of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

“It’s better to be a lion for a day than a sheep all your life.” – Elizabeth Kenny



Workout of the Day:
Part 1: 3 rounds, of:
9 Pull Ups
9 Hang Power Cleans @ 50% ME

Part 2: EMOM(12):
a) 3 Hang Power Cleans, Unbroken. Record heaviest of the 6 attempts.
b) Max Unbroken Pull-Ups. Record total of the six rounds.

Part 3: Rolls

“Fortune sides with him who dares.” – Virgil



Workout of the Day:
CrossFit Total
Back Squat, 1 RM
Press, 1 RM
Deadlift, 1 RM

“The world cares very little about what a man or woman knows; it is what a man or woman is able to do that counts.” – Virgil



This WOD was designed by Matt Fenton. You’re going to hate it, for days and days. It’s clever! Well done Matt.

Workout of the Day:
Yard Work
a) :30 max distance Farmer’s Carry (record each 10m as a “rep”)
b) :30 max reps Tire Sledge
c) :30 max reps Virtual Shovel

Rx+ men = 70s, 16#s, 45+25 over 20″.
Rx+ women = 50s, 16#s, 35+15 over 20″.
Rx men = 62s, 10#s, 45+10 over 18″.
Rx women = 35s, 8#s, 15+15 over 18″.
“It is the fight alone that pleases us, not the victory.” – Blaise Pascal