Week of Aug 7 - Aug 13

The CrossFit Games are well underway! Sunday is the last day of competition and we'll see a new champion crowned for both the men and women. Watch the action at games.crossfit.com (and see if you can 'where's waldo' Jocelyn out there judging on the field!)

---

We're on Week 7 of the Ruck-a-Week summer challenge and it's not too late to join in. Throw on a weight vest or backpack and get outside for a walk/hike. Join the group here and share where you went by Saturday Aug 12. This group is internal on the BRIO app - ie you do not have to be on social media to participate!

---

Workout for the Week

Monday Aug 7

45 min AMRAP

50/35 Ski Cals

50 Wall Balls (20/14)

50/35 Row Cals

50 Box Jumps (24)

50/35 Bike Cals

50 KB Swings (24/16)

In a group of 3, 2 people working at a time.

Tuesday Aug 8

OT3.5M x 3

4 Pause Back Squat + 5 Back Squat

---

OT90 x 4

Pull up + Dip

---

5 min AMRAP

5 Burpees

20 Double unders

Wednesday Aug 9

"Olympic Total"

For load:

1-rep-max snatch

1-rep-max clean and jerk

Thursday Aug 10

OTM x 9

1) Suitcase DB Carry

2) Overhead DB Carry

3) Side Plank

---

"Ski-Bag"

30 Cal SkiErg

30 Sandbag Squats

20 Cal SkiErg

20 Sandbag Squats

Friday Aug 11

OT2M x 5

Deadlift 2-2-2-2-2-10

---

OT90 x 4

T2B + SHPU

---

With a partner:

Bike X Cals Each:

Guys 30-20-10

Girls 21-14-7

Saturday Aug 12

"Intervals"

21 box jump-overs (24/20")

15-calorie row

9 burpee box jump-overs (48/36")

21 box jump-overs(24/20")

15-calorie row

9 burpee box jump-overs (48/36")

Then...

9 burpee box jump-overs

15-calorie row

21 box jump-overs

9 burpee box jump-overs

15-calorie row

21 box jump-overs

Sunday Aug 13

Partner Pig Chipper

10 Pig (tire) flips

25 chest-to-bar pull-ups

50 toes-to-bars

100 wall-ball shots

50 toes-to-bars

25 chest-to-bar pull-ups

10 Pig (tire) flips

Beast mode - individual

Strong teams can up the Volume to

50 CTB and 150 WB