Strength & Mobility

clean 8-6-8-4

split jerk 9-6-3-6; farmers walk; walking lunges

benchpress 8-6-8-4; weighted pull ups 5-5-5-3-1

stations: double unders, rope climb, muscle snatch 9-6-3-6

banded squat 8-6-6-4 and/or 5 rounds:10 WB, 10 Box Jumps, 10 Sit ups

'Cindy'

Shoulder Progression: Tabata WB shots

3 rounds for time: crossfitters x5, pvc/para jump thru x5, sit ups x20

3 person team: 400m Run; 2 rounds: 10 WB shots, 10 Box jumps, 20 sit ups; 200m Run; 2 rounds again; finish with 400m Run

3000m Row or Make up

'Nate'

3 rds: 500m Row, 21 Hang Power Snatches 75#

10-9-8-7-6-5-4-3-2-1: Burpees, KB swings

5x5 Back Squat, 2x15 GHD sit ups; 3 max hold handstands

20 min AMRAP: 400m run, 6 push ups, 9 ball slams, 12 sit ups

21-15-9 of Push Press 135#, Ring dips, Burpees, Row (calories)

10 rounds for time: 3 deadlifts, 6 ring dips, 9 KTE

'Helen' - 3 rds: 400m run, KB swings x21, pull ups x12

Snatch to overhead squat 5x5; GHD sit up 3x15

Team Pair - Buy in: 100 jump rope, WOD: 3 rounds- 10 clean & push press together, 20 dig-a-hole, 30 sit ups, Buy out: 100 jump rope

'Annie' - 50-40-30-20-10 double unders, sit ups

'Kelly' - 5 rds: 400m run, 24" box jumps x30, 20# wall ball shots x30

'Speal' - 1 power clean & push press, 1 rd 'Cindy', 2 power clean & push presses, 1 rd. 'Cindy', 3...7 power clean & push presses, 1 rd 'Cindy'

20 min. AMRAP (2 person team): 400m run, tire flip x5 each, MedBall toss x10 each

Row 500m, Front Squat x21, Pull ups x9, Front Squat x15, Pull ups x15, Front Squat x9, Pull ups x21, Row 500m

15 min. AMRAP: 100ft weighted walking lunges, 10 push ups, 15 sit ups

12 min. AMRAP: 10 push ups, 10 supine ring pull ups, 5 box jumps

 'Randy' - 75# snatch x75

Tabata Sit ups; Bear Complex 5x5

Tabata Push ups; Stretch

Ring work; Deadlift 5x1 or 1RM

Overhead Squat 5x5

Benchpress 1-10-1-20-1-30; Row 800m

Fight Gone Bad

'13'- 2 person team 13 min AMRAP: 13 sit ups, 13 clapping push ups, 13 squats

Run 800m 21-15-9 or 15-9-6 of push press & box jumps, Run 800m

Turkish get ups 7 each arm, Front squat 5x5

3 rds, 1 min each of: wall ball shots, SDHP, Russian swings, Row; 1 min rest (count total reps/cal)

Row 1600m, 40 squats, 30 sit ups, 20 push ups, 10 pull ups, Row 1600m