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A few more memorable shots of the Masters Open workouts.  First you have Loui dog giving Kelly some love during her warm up.  Then there's Skip in the bottom of his overhead squat during "Amanda."  Lastly Priscilla at the top of her PR clean.


90 seconds at each movement, followed by 30 seconds of rest.  Running clock.
Farmer carry
Weighted sit ups (25/35#)
Shuttle run (15 meter turn around)
Hip extension
Waiter walk
PVC sit ups
Row for cals
Jesus sit ups
Prowler push (90/180#)
Pass through


We had six masters athletes who competed in the Games Masters Qualifiers this weekend and to say their performances were inspirational would be a major understatement. These 3 ladies and 3 gents gave these 4 tough workouts their all. There were numerous Clean PR's, people snatching and OHS'ing near (or over) their one rep max weight 21 times, and amazing amounts of pull ups and HSPU's going down. But even more impressive than the physical achievements was the focus and emotional commitment these folks had. They could not have represented our CFSCC community better. Congratulations Skip, John, Marshall, Debbie, Priscilla and Kelly on a great end to the Open season.

A very special congratulations goes out to Mr. John Kane who once again qualified for the Crossfit Games!! He finished the Open and Masters Qualifier in fourth place!! We are so proud of you Sugar and can't wait to cheer you on at the Games once again.


1 Clean EMOM for 10 minutes

12 minute Ladder:
3 rounds:
7 Clean Thrusters (95/65#)
1 Rope Climb
3 rounds:
6 Clean Thrusters (115/80#)
1 Rope Climb
3 rounds:
5 Clean Thrusters (135/95#)
1 Rope Climb
3 rounds:
4 Clean Thrusters (155/105#)
1 Rope Climb

No Giving Up

No giving up from Debby on this PR lift!


Teams of 5 complete 3 6-minute rounds. 
Round 1: arrange each team in a circle with each teammate facing each other. Then have them complete as many push ups as possible in 6 minutes, doing one rep at a time going around the circle.  Athletes hold a static position (plank) in between reps. If they need to break the static position they must do 3 shoulder press (45/75#) before resuming their position in the circle. If the whole team breaks the static hold at the same time they all must run 200 meters before resuming. Then rest 2:00.
Round 2: Same as round 1 except the teams do squats and hold the bottom of the squat as the static position. The penalty is 3 back squats (95/135).
Round 3: Same as round 1 except the teams do pull ups and hang from the bar as the static position. The penalty is 10 sumo kettle bell deadlifts (53/88).

Partner Up!

The classic medbal sit-up workout, 100 reps for time.

Partner Workout:

1.)  100 medball sit-ups for time

2.) Partner #1: 400m run
     Partner #2: AMRAP: 1 Rope Climb 10 Box Jumps 15 Ball Slams
*AMRAP for time it takes partner to complete 400 meter run, alternate keeping a continuous count on the AMRAP

3.) For time:
1000m row
50 double unders
40 KBS (35/53#)
30 DB Clean and Jerk (25/35#)
20 DB Lunges
200 meter farmer carry (40/50#)
*One person working at a time, split however you like.  Farmer carry both partners have a set of dumbbells.