A.
Every 2 minutes, for 10 minutes (6 sets):
3-Position Clean + Jerk
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)

Build over the course of the 6 sets to today’s heavy-ish.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%

C.
For time:
100 Calories of Assault Bike
60 Kettlebell Swings (32/24 kg)

Rest until the running clock reaches 20:00, and then…

Two rounds for time:
50 Calories of Rowing on Concept 2
50 Burpees Over The Erg

Rest until the running clock reaches 40:00, and then…

Three rounds for time:
400 Meter Run
50 Unbroken Double Unders
(if you trip the rope before 50, start the set over at zero)

D.
One set of:
400-Meter Farmer’s Walk with 24/16 kg Kettlebells

WALK…do not run.

  • Anthony Oriotti

    A. Rx+ Class

    Team of 2 time cap 50min

    200 DU
    80 WB
    60 T2B
    80 WB
    200 DU

    60cal Row

    40 complex Power snatch + hang squat snatch + snatch balance + OHS 60kgs
    Or
    40 Bear complex 80kgs
    (choosed this one with 70kgs)

    60cal Row

    800m run
    100m handstand walk
    60 c2b
    40 dips (made dips after a ring MU )

    B. Bench press 6*[email protected]
    C. 100 feets Rope pull 3sets
    D.400m Farmer walk 2*24kgs

  • Seb Benisty

    Trail training today… very hot weather
    17km 1000D+…. 2h40 ?⛰
    Happy with this after this leg killer week ??…. and a very hot morning in south of France
    Have a nice week end see you Monday…

    • Tino Marini

      Stay safe in the heat!

  • Luigi Augello

    Short on time today.
    C. 6′ AB (console isn’t working so couldn’t go for cal) + 60 Russian KBS @32Kg UB. 8’06”
    Rest until 15:00
    16′ RX (Burpees killed me, but happy I resisted the temptation of scaling them)
    Rest until 35:00
    8’50” RX (legs refused to move faster after the Burpees. Got the DUs UB though ?)
    D. 300m @24Kg. Not UB. Was this supposed to be UB?

    See you on Monday and have a nice weekend!

    • Tino Marini

      Solid finish to the week!

  • Bobby

    A. 95/115/135/155/185
    B. 205/245/275/285
    C.
    7:56 rx
    Rest to 15:00
    12:56 rx slowest burpees
    Rest to 35:00
    7:37 rx calf cramped on first set of du almost quit but stretched it out and was able to finish all unbroken
    D. After coaching

  • Ezequiel Gonçalves

    A-70-80-85-90-95-95
    B-70-80-85
    90-95-100
    100-105-105 kg
    C- sub bike 100 step up 40cm kb 32kg
    + 60kb swing 32 kg
    9:53 kb swing 30+30
    Rest until 20min
    12:57 RX burpees UB
    Rest until 40
    9:16RX
    Run hard 38°c ??

    D- 100m*4

  • Frenchie

    Should the KB swings be Russian or American?

  • Scott Abston

    A. Skip
    B. 185,205,225
    C. 9:11, 16:08 (only 25 burp on 2nd rd), 8:40
    D. Done

  • Kevin Bilbrey

    B. 185/205/225
    C.
    10:01 45/15 on swings (hybrid)
    14:08 stayed above 1000cal/hr
    7:51 du ub
    47:51 total time
    D. Had to stop about every 100m’s. Made it about 125 the first leg

  • Brendan Caslin

    A) 165/185/205/215/225/235
    B) 195/225/255 (off of 300)
    C1) 7:27 (off the bike in 4:55, 30/20/10 American swings)
    C2) 10:10
    C3) 6:15
    D) done in 3 sets

  • Tulle Weisbjerg (40-44)

    C1. 14:56. 30 shspu instead of swings
    C2. 14:21
    C3. 8:06. One trip
    D. Done

  • Tim Svensson(CrossFit Kalmar)

    A. 40-50-60-70-80-90
    B. 90-90/100-105/112-117
    C. 9:31/13:20/11:19 after the second rond both of My quads camped up. The last run was slow and horrible. Couldn’t jump one du som stop for about 2 min and stretched My quads. Then i was able to finish tje last 50 du.
    D. 6:58 with 24 kg

    • Tino Marini

      Need to stay hydrated during the summer months and longer workouts.

      • Tim Svensson(CrossFit Kalmar)

        Thought i did that. But that is not the Case. Form now on more water during breakfast and work!

  • Nancy Mawire (40-44)

    Granite Games wod 3: 15:07Rx, l can’t believe l finished it?????

    • Tino Marini

      Awesome work Nancy!

      • Nancy Mawire (40-44)

        Thank you Tino

  • Chase Leonelli

    A. 185,205,205,225×3
    B. 175,205,225/235
    These just felt heavy today

    C. 9:56
    14:52 first set of burpees were rough mentally then I picked it up in the second set.
    7:50 all UB

  • Wesley Wonka

    A) up to 90
    B) up to 120, 125 for the singles
    C)
    11:00 ub sandbagged the aab again damnit
    14:00
    8:11 no trips

    • Tino Marini

      Man up on the bike Wesley!!

  • Charlie Odom

    A) 205/215/225/235/245/255

    B) 175/185
    205/220
    230/245
    -All push jerks

    C) Had to do ROW/BIKE/RUN
    13:14
    10:34
    7:34

  • TJ Natal

    A. 135/155/175/200/200/210
    B. 155&165x3s
    175&185x2s
    210&220×1

    All I had time for today. Orientation for my freshman swimmers this weekend.

  • Brooke Fusco

    A. 135, 135, 145, 145, 155, 155

    B. Triples- 130
    Doubles- 150
    Singles- 170

    C. AB/KBS- 14:52 (bike took 10:47)
    Row/burpees- 18:19
    Rested until 42 instead of 40
    Run/DU- 7:48 (no trips ?)
    Really proud of myself today. Lots of weaknesses but I stayed mentally tough.

    D. 5:20, 3 drops

    • Tino Marini

      Nice work staying mentally checked in!

      • Brooke Fusco

        Thanks, Tino!

  • Tim

    C.
    Sub 100 cal treadmill and 60lb DB
    9:21
    17:30 (water rower, probably longer)
    11:41

    Need this good cardio 1x/week. Thanks Tino!

    • Tino Marini

      Always welcome 🙂

  • Mika Ingley

    part A and B no go. hand cut up from breaking glass at work got stiches and super glue holding it together.
    c. run one first subbed 30 airsquats cause finger guard over stitches hits the rope. got 8:46
    AB/KBS one rx got 7:26 with no sprint start. KBS ub
    row burpee no idea on time

    paula had to go to work so we did it with a lot less rest.

  • Chad Leckie

    A. 165/185/205/220/235/245 (1.1.X)
    B. 185/205/235
    C. GG qualifier workout #3 – 11:07
    D. Partner workout with Isaac
    30 cal row (both partners)
    50 sycranized wallballs
    20 sycranized Burpees over the ball
    5:17

  • Isaac McLean

    A. Up to 230
    B. Based off 265
    C. GG Qualifier workout #3 – 13:09
    D. Partner workout with chad
    30 Cal row (each)
    50 sync wall balls
    20 sync ball facing burpees
    5:17

  • Thomas Lopez

    A) 70/75/80/85/90/95
    B) 3×75/ 2×86/ 1×97,5
    C) sub bike by 60 box jump over 24′ : 6’53
    13’44
    11’09 du not good today..
    D) done with one dumbell and one kettlebell

    • Tino Marini

      Getting work done by any means necessary!

      • Thomas Lopez

        ? Must I sub bike by an other thing?
        Sorry I’m french I don’t understand 🙂

      • Thomas Lopez

        I try 🙂 thank you to be near us (I don’t know if this sentence mean something, I’m french)

  • Trine Petersen

    A: 85, 95, 100, 105, 110, 115#
    B:
    105, 110
    115, 125
    130, 135# failed the jerk at 135#
    C1: 9:28
    C2: 14:14
    C3: 5:53 3 rounds of 15 cal ski erg + 15 v ups.
    D: done.

  • Phillip Bouillé

    C: 9:52, 16:32, 7:57 I tripped at 40DUs on the first set of DUs had to make up lost time.
    A: Up to 70kg
    B: based off 115kg
    3x 70kg, 3x 70kg
    2x 80kg, 2x 80kg
    1x 95kg, 1x 100kg
    D: Unbroken.

  • Grace Lin

    A. 85/95/105/114/125/135
    B. 3’s: 115
    2’s: 135
    1’s: 150
    Felt good
    C. 9:13 – 80 cal
    13:13 – 40 cal
    10:00 – tripped up over halfway through on the first set. Runs were miserably slow
    D. Done UB

  • Lacy Baumgart

    Coached 4 hours this am and then have family stuff so combined today’s session with limited rest… this flat out hurt

    10 min on airdyne between 5-6 rpm no calorie reader
    60 kbs 30/30 12:23

    At 15…
    2 RFT
    50 cal row
    50 burpee over rower
    13:52

    At 32:00
    4 RFT (I don’t have a safe place to run from my house)
    20 ub wallballs 20#
    50 ub DU
    7:59
    Rested too much between unbroken sets

  • JakeMendelsohn

    A. 115,135,145,155,165
    B. 165, 185, 205
    C. Crowded so started at different stations
    Dubs and run 9:59
    Ab and kbs 7:39
    Row burpee 11:46

  • Caroline Fryklund

    A. 3-Position Clean + Jerk: 35-45-50-55-60-65kg
    B. Clean & Jerk: [email protected] / [email protected] / [email protected] / [email protected] / [email protected] / [email protected] / [email protected]
    C. 10:27 / 13:23 / 8:00
    D. 400-Meter Farmer’s Walk with 24/16 kg Kettlebells: Done (300m+50m+50m. 5:00min)

  • Alai

    A. Fun! Worked up to 95kg. Tried 100kg (my current c&j max) and I hit both the high hang and mid thigh, but I didn’t brace properly below the knee and I lost my pull half way… but I am happy to be moving that weight in a complex!
    B. Done, no misses, worked up to 85kg
    C. Split this up with 2 buddies and it became a team wod. We had fun.
    My legs were smoked from the cleans and the rest of the week.

  • Nikki Hartness

    A. Worked up to starting weight for part B
    B. (135×3) (145×3) (155×2) (165×2) (175×1) (185×1) push jerks
    C. 10:51 RX
    15:18 RX
    9:40 RX – only had to restart dubs once due to a wardrobe malfunction
    D. Didn’t do, had enough fitnessing for the day, off to the fair I go

  • Korey William Harris

    A) 135-185 Power
    B) 165-185-195-205-225-235 Power TNG
    C) Partner wod same movements

  • Miah Santini

    A. 135#
    B. Up to 215#… mostly power jerk following each squat clean due to recent calf strain. Each receipt of the bar overhead felt the way it should… easy :1.
    C1. 7:21… subbed row for AB. Kbs 70# unbroken (Russian).
    C2. 5:41 Rxd … misread and did only one round… fack :/
    C3. Skipped due to calf issue.
    D. Done… hard!

    • Tino Marini

      Good to see you still getting some work in even with your injury

      • Miah Santini

        Thanks Tino – feels great to get some work in!

  • Brian

    A. Up to 95kg (all power cleans)
    B. 76-108KG (power clean and push jerk)
    C. All RX’d
    8:17 Bike/KB Swings
    13:32 Row/burpee
    7:24 run/DU
    D. 5:06 slow walk

    Awesome day of training, I really enjoyed the conditioning piece. I put the highlights on instagram @therealbrianvayda

    M/38/205

  • Kryssie Chandler (45-49)

    A. 120
    B. 105, 115, 125
    C. 11:16 (bike/KB), RX (100cal done in 8:26)
    17:22 (Row/burpees), RX
    10:44 (400/DU), RX
    D. 5:04, 24kb kettle bells

  • Kimberly Kunert

    A. 95
    B. 95, 105, 115
    C. 12:25 bike/kb, 35lb kettlebell
    14:45 row/burpees
    8:42 run/DU, did 25 broken double unders(just learned them)
    D. Forgot to do this

  • nada sameh

    A.55 , 60 , 65 , 70 , 75 failed the jerk , 65 kilos
    B. 55 , 62 , 70 kilo
    C. Finished the 100 cal in 12:30 , scaled to burpees to target so I can go faster done in 36 min then finished all workout in 60 min that was soooo mentally hard but I loved it but on my favorite jazz music and did everything I could .

  • Romain Hrs

    hi !

    A) up to 100kg
    B) done up to 102 kg
    C) 9’06/13’20/ not time lol maybe 18′ xD unbroken on DU goes hard !! 🙂 but i finally got it ^^
    D) done

  • Zog

    A. Worked up to 185
    B. Worked up to 245
    C. 8:43 aab/kb/ 12:17 row/burpee/ 8:15 run/DU

  • Oscar Carlstedt

    Did this on sunday.

    A. 70/80/90/100/105/110kg
    B. 3×80/3×85/2×90/2×100/110/110kg
    C1: 8:54
    C2: 13:47 (burpees got me)
    C3: 7:09 (all the DU’s unbroken)
    D. No time

  • Daniel Mendelsohn

    A) 115,135,145,155,165
    B) 155,175,195
    C) did them out of order, DU first
    9:58 (tried to get at least 25 UB to start. Did 29, 46, 27 and then finished the rest of the 50)
    9:44 (bike took around 7 min, KB 30,10,10,10)
    13:58 ugh. By far the worst one.
    D) no time or energy.

  • Gebriel Rutensköld

    A. 70/80/90kg
    B. 80/90/105kg. Missed both jerks @105. Very weak day.
    C. 8:33/12:11/7:03.
    D. No time.

  • Stephen Thorn

    A. 105
    B. 115, 135, 150
    C. 50lb KB and 100cal row – 8:05, 17:30, 25 DU broken up each set – 6:49
    D. 2×200 w/ 50s