This workout is a memorable one for MANY people!!  It was such a fun one to watch and looked like such a fun one to do.

Basically the way it worked was the athletes had a pile of sandbags at the top of the stands on one side of the stadium.  They had to take them down the stairs and dump them over.  Then they had to wheelbarrow them across - throw them back over the wall - and carry them UP the stairs on the other side.

For Time:

10 Rounds
100 Meter Plate Carry
100 Meter Run

THEN

50 Plate Step Up and Overs

RX Men: 45# Plate
RX Women: 25# Plate

Score: Total Time

Goal: Fun times

PROGRAM A

For Time:

10 Rounds
100 Meter Farmer Carry
100 Meter Run

THEN

50 Dumbbell Step Up and Overs

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX + Men: 50# Dumbbells
RX + Women: 35# Dumbbells

Score: Total Time

Goal: Fun times

PROGRAM C

For Time:

10 Rounds
100 Meter Sandbag/Object Carry
100 Meter Run

THEN

50 Sandbag Step Up and Overs

No real RX again, just since you all have different weights of bags/balls etc.  Use what you have.   Put what you did in comments.

Ideally men will have 50#+ for this one and Women 30# + for this one - not TOO heavy.

Score: Total Time

For the farmer carries you will hold a dumbbell or kb in each hand.  You will hold them the same way for the step up and overs.

You will do a 50 meter out - 50 meter back carry.  Drop your plate and run that same distance.

Do that 10 times.

After you have completed 10 rounds of that you will do 50 step up and overs on your box holding your plate at your chest.  Box height should be 18-20" for the ladies and 22-24" for the men ideally.

You will step up with your WHOLE foot on the box.  You do not have to stand all of the way up once you are on the box.  Step down on the other side.  That is 1 rep.

It is probably a good idea to alternate feet each step, but it is not required.

4 Rounds
10 Lunges
20 Press
10 Lunges

Rest 1 Min

Idea weight for Men: 35-50# Press

Idea weight for Women: 15-25# Press

(This could be a kb, single dumbbell, 2 dumbbells combined weight, or even a barbell)

Score: Total Time (including rest)

Goal: 12-15 Min or less

For this workout you will complete 10 non weighted lunges.  Then you will complete 20 push press (overhead press using assistance from the legs/hips).  Then 10 more lunges.

After that you will rest 1 min.

Complete that whole thing 4 times.

The lunges are alternating legs.  So for each set of 10 you will end up doing 5 on the right leg and 5 on the left.  You may perform walking, forward stepping, or reverse stepping lunges.

For these lunges we would love to see your back knee touch with the front heel still down and torso upright.  Do NOT crash all of the way to the ground.  Lower under control.  You may use assistance from a chair/wall/etc if you need to.  If you are unable to go all of the way down you may shorten the movement or you may even sub step ups.

If you are feeling extra froggy and want to hold your weight for the lunges - go for it!

For the push press you will hold the weight you are using at your chest/shoulder(s).  You will have your feet under your hips.  Dip down keeping the chest up and heels down.  Don't allow the knees to dip in.  Just a shallow short dip is all you need.  Stand hard and fast and use the momentum created by the legs to help you drive the weight over your head.

Each rep finishes with the weight over your head.  Elbows locked out.  Legs locked.  Butt squeezed.  Belly tight!

Lower back to the shoulder/chest for the next rep.

This one was Molly's (and kind of Miranda's pick OF Molly) of Memorable CrossFIt Games events.  This one was in 2015.  It was one of the events AFTER Miranda tore her ACL and wasn't allowed to participate.  Molly and Jen did this workout that was designed for a 3 person team - with only 2 people.  It was so incredible and emotional that literally the live feed of the event didn't focus on the winners of this event - the story was of these 2 amazing women!

For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 14#ish Ball

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Time

Goal: 12 Min or less

PROGRAM B

For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges

RX Men: 95#, 20#ish Ball
RX Women: 65#, 14#ish Ball

RX + Men: 115-135#  +
RX + Women: 75-95#  +

Score: Total Time

Goal: 12 Min or less

PROGRAM C

For Time
40 Odd Object Lunges
80 Wall Balls
40 Odd Object Lunges

Use what you have.  Ideally Men's Odd Object should be 60# + and Womens 40# +.  Up to over 100 for the guys who can handle it and over 70 for the stronger ladies.

For the balls you should use a 20#ish for men and 14#ish for women

Score: Total Time

Goal: 12 Min or less

If your legs weren't sore yet - they will be now.  If you are SUPER sore - feel free to switch the wall balls to a push press today.

For the lunges you will hold the dumbbells at the shoulders.  If you have space to make these walking lunges - do that.  But it is also acceptable to do forward or backward lunges in place.

Make sure you keep the belly tight and take a long enough step that your front heel can remain down when your back knee touches.  Do NOT slam your back knee to the ground.  Lower under control.  Alternate legs with each step and stand up completely between every rep.  So for 40 lunges you will end up doing 20 per leg.

For the wall balls you will hold the ball at the chest.  Keep the chest lifted and reach the butt back and down.  Feet are shoulder width apart and heels are down.  Drive the knees out as you go down.

Get your butt below your knees at the bottom.  Stand up hard and fast and use the power from the legs to help you throw the ball.  Ideally you will shoot to a 9-10' target.

If you have low ceilings you may sub med ball cleans or LIGHT dumbbell thrusters - you could even use a single 40#/25# dumbbell and do those thrusters.  This will also work if you don't have a ball at all!

If 80 wall balls will take you longer than about 5 min - lower the number to 60 or even 50 for this workout.  This is also a great option if you are feeling especially sore.  You can also scale the lunges to just one dumbbell held at the chest or no weight at all if necessary to get through this one!

One of Julians' favorite events from the 2015 Games was a Pig Flip (think big metal tire), Legless Rope Climb, Handstand Walk event.

We put together a little ditty that will give you an idea of how this one felt.

For Time:

50 Power Clean SINGLES (if you have good plates)
25 Strict Pull Ups
10 Wall Walks

RX Men: 95# - 115#
RX Women: 65# - 75#

RX + Men: 135# +, Pull Ups must be in sets of 5
RX + Women: 95# +, Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

PROGRAM A

For Time:

50 Double Dumbbell Snatch
25 Strict Pull Ups
10 Wall Walks

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs, Pull Ups must be in sets of 5.
RX + Women: 35# DBs, Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

PROGRAM C

For Time:

4 Min Tire Flips or Sled Push/Pull
25 Strict Pull Ups
10 Wall Walks

RX Men/Women: Put what you did in comments!

RX + Men: Pull Ups must be in sets of 5
RX + Women: Pull Ups Must be in sets of 3 or more.

RX + Option: 100' Handstand Walk

Score: Total Time

Goal: Under 12 Min

Had some heavy squat cleans yesterday - now for the power cleans!  We encourage you to go a little heavier if you are feeling up for it.  If you have good plates that you can drop - we encourage you to drop these from the top every time as this will more mimic that tire flip.  If not - that's ok too!

For the power clean you will start with the bar on the ground and feet under the hips.  Heels down.  Hinge at the hips to grip the bar with a slight bend in the knee - chest up!  Arms straight!  Lift the bar by digging in the heels and lifting the chest.  Keep the bar close to the body!  Stand up hard and fast.  Finish hard with the legs and squeeze the cheeks!  Shrug the shoulders.  Pull the bar UP the body as you pull yourself down.  To keep it close to you - reach the elbows high and outside.  Rotate the elbows around FAST and catch the bar on the shoulders.  Stand.

For the strict pull ups it's ok if these take a bit.  As long as you can finish them all within about 3-4 min - stick with RX Strict Pull Ups.  If you can do SOME strict - but not 25, you may lower the number down to 15-20.

From there the best options are - banded strict - kipping - or supine ring rows.  Of course you may scale further to regular feet on the ground ring rows if that is the right call for you.

Make sure you come all of the way down and pull all of the way UP!

For the RX + Option you will see that men have to do their pull ups in sets of 5 for them to count and women must do them in sets of 3.  Just a fun twist that more mimics that rope climb.

Of course - if you have a rope - 5 climbs!

For the wall walks you will start in the bottom of a push up position with the feet against the wall.  You will press up to the top of your push up and start to walk your feet up the wall as you walk your hands back.  The goal is to get the chest to touch the wall. You MUST walk your hands back out and feet down UNDER control and go back to the bottom.

Box or Inchworm for subs

14 Min AMRAP
8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps

Goal: 9 + Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more!  Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest.  You will reach your butt back and down.  Feet should be shoulder width apart with the heels down.  Drive the knees out as you go down and keep the chest up.  If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

For Time + Weight

14 Rounds
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

(Post weight you chose for clean below)

Goal here is TIME and WEIGHT!

For the burpee box jumps.  These are to be FACING the box - not lateral.  You will get your chest and thighs to the ground.  Jump or step in.  Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary.  You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Clean -

GO HEAVY!

Not your 1 rep obviously, but if you know what your 1 rep is - choose something over 70-75% of that for this workout.

These will be full cleans - but if that is new for you - you may do a power clean into a front squat.

You wil pull the bar from the ground, keeping the back flat and chest up.  Drive through the heels.  Keep the bar close.  Extend the hips and knees like you are trying JUMP.  Shrug with straight arms and then - keep the bar close - but pull YOURSELF under the bar - catching in a front squat position.

Bar should land on the shoulders with a loose finger tip grip and elbows high.  Heels down, knees out, chest up.  Stand to finish the rep!

Take a few seconds between the burpee box jumps before you go for the clean!  Go heavy!

Thank you for celebrating with us!

KNOX (weight) (Weight)

Clean weight used for KNOX workout

PROGRAM A

For Time

14 Rounds
8 Burpee Box Jumps
8 DB Hang Squat Cleans

RX Men: 40-50# DBs
RX Women: 25-35# DBs

The CrossFit Games are this weekend.  Since that is our background - we thought it would be fun for Coach Miranda, Coach Julian, and Coach Molly to pick some of their most memorable Games events that they competed in and create a version for you guys to enjoy!

Today is Miranda's pick.  From the 2015 Games - this event was called the Earth Worm.  It was done with the massive 6 person sandbag.  Sandbag option is in Program B - use it if you've got one!

PROGRAM B

For Time

Run 600 Meters
25 Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
50Sandbag or Odd Object Squat (on one shoulder at a time)
Run 600 Meters
75 Sandbag or Odd Object Squat (on one shoulder at a time)

You will hold a sandbag, Deal or other odd object for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

Not going to do RX or RX + for this because what everyone has is different.

Ideally Men should use something 60# or heavier - Women something 40# or heavier

If your odd object is lighter than that - don't worry. This will still be a super potent workout.

(See below for barbell sub)

Score: Total Time

Goal: Around 20 Min or Less

Team NorCal placed second on this event with a time of 18:58.

PROGRAM A

For Time

Run 600 Meters
25 Single DB/KB Squats (on one shoulder)
Run 600 Meters
50 Single DB/KB Squats (on one shoulder)
Run 600 Meters
75 Single DB/KB Squats (on one shoulder)

You will hold only one dumbbell or KB for these squats, but it will be held at the shoulder on one side.  You may switch sides whenever you like.  See demo for more clarification.

RX Men: 50-55# DB/KB
RX Women: 30-35# DB/KB

RX + Men: 70# + DB/KB
RX + Women: 50# + DB/KB

Use a heavier dumbbell if you have one - if not - don't you worry.  This will still be a super potent workout.

Score: Total Time

Goal: Around 20 Min or Less

PROGRAM C

For Time

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

25 Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

50Sandbag or Odd Object Squat (on one shoulder at a time)

Row 750 Meters
OR
Bike 50 Cal Men/ 35 Cal Women

75 Sandbag or Odd Object Squat (on one shoulder at a time)

So as stated above your odd object of choice will be held at one shoulder as you squat.  You can switch shoulders anytime and there is no required number of reps per shoulder.

For these squats you will hold get the object to somewhat of a supported position on the shoulder.  Your feet should be shoulder width apart.  Heels down.  Tighten the belly and lift the chest.  To squat you will reach the butt back and down.  Drive the knees out and keep the chest up.  Avoid rotating since you are unevenly weighted.  Keep going until your butt is lower than your knees.  NO PLOPPING.  In that bottom position you should have the heels down, knees out, chest up and back flat.  No rounding.

To stand you will lead with the chest, drive the knees out, and dig the heels into the ground.  No fair using the opposing hand to help!

Stand all of the way up.

If you have no dumbbell, kb or sandbag/object to use for this you MAY do back squats.  Weight for that would be 95+ for men and 65 +  for women.

The run distance should take you roughly 3 min to complete.  If you are a fast runner - maybe 2:40 or so.  If you know you are a slow runner - maybe closer to 3:30.

If you are unable to run for space or weather reasons - you may sub any of the following (see Program C for row/bike options) - 3 Min MTN Climbers (RIP Shoulders), 3 Min low step ups or skip overs (see demo), 3 Min no push up burpees (there are burpees in tomorrow's workout though) - 3 Min skip rope (if you have those skills).

Lots of options for this.  Put what you did in comments.

15 Min AMRAP
8 Push Up + Shoulder Taps
20 Skip Overs

No weight needed for this one!

Score: Total number of completed round + any additional reps.  (Each Push up + tap + tap = 1 rep)

Goal: 7 Rounds+

For this workout you will do 8 reps of a push up + (in a plank position) tap left shoulder with right hand + tap right shoulder with left hand.

After 8 of those - you will stand up and do 20 skip overs.  Here you will have a very small object to jump over or even a chalk line on the ground will work.

For the push ups you will do them from the feet, from the knees, or even elevated with your hands on a box.  Keep the belly tight.  No sagging hips or snaking.

When you are doing the taps - same thing.  No sagging hips!  We also don't want to see the hips up too high either.  Work to keep the belly tight and be in a solid plank position.

You may also sub the skip overs for 30 seconds on a bike or rower!

PROGRAM A

10 Rounds
8 Renegade Rows (including Push Up)
20 Double Unders/Dumbbell Hop Overs

(Both the hop overs and double unders are RX)

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 40# DBs (15 Rounds)
RX + Women: 25# DBs (15 Rounds)

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

PROGRAM B

10 Rounds
8 Bench Press/Deficit Push Ups
8 Bent Over Rows
20 Double Unders/Barbell Hop Overs

(Both the hop overs and double unders are RX)

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women:  95# +

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

PROGRAM C

10 Rounds
8 Renegade Rows (including Push Up)
8 Cal Row (Men) / 5 Cal Row (Women)
or
7 Cal Bike (Men) / 4 Cal Bike (Women)

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 40# DBs (15 Rounds)
RX + Women: 25# DBs (15 Rounds)

Score: Total Time

Goal: Less that 15 is awesome.  Goal is definitely under 20 min.

For this workout the renegade row WILL include a push up each time.  We have had workouts in the past without it - but we DO want to see the push up!!

So each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row the dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep.  Definitely find a weight that will allow you to get at least one round done every 90 seconds to 2 min.

For the double unders - we REALLY want you to keep moving this time.  So if you need to lower the number to 15 - do that.  If 15 will still be broken a lot (because you are new to double unders) then switch to hop overs for this workout.  Both options are considered RX for this.

For the hop overs make sure you find something you are comfortable clearing.  If your dumbbell feels to high it could literally be as simple as a chalk line on the ground.