Back squat and power clean. Then, AMRAP 10 min: 400 m run and max muscle ups. Max muscle up set is over as soon as you come off the rings or touch feet to ground, then begins another 400m. Score is total muscle ups.

Beginners:  Breathing squats. Muscle up technique and progressions. Then AMRAP 400 m run and 5 pull ups.
Endurance:  20 min AMRAP of 5 GHD sit ups, 15 hand release push ups, and 50 double unders.  Then RX wod.

Mens Strength: RX Wod

rest

mens strength: snatch and clean and jerk. db bench press. 9-6-3 overhead squats (70) and chest to bar pull ups.

[youtube=http://www.youtube.com/watch?v=N61zOR4F61g&feature=g-upl]

Snatch and Clean and Jerk. Then, 21-15-9 Overhead Squats (50/70) and CTB Pull Ups

Beginners:  C&J and Snatch Progressions. Then, 12-9-6 Overhead Squats (bar) and Pull Ups.

Endurance:  Row 500m and Run 200m x 2. Then, 21-15-9 Overhead Squats (50/70) and CTB Pull Ups

Men’s Strength:  REST

Don’t forget to sign up for CrossFit for Hope AND the KILO OPEN!!!!!!!!

Wall Balls

Overhead Press

Overhead press. Then, Champions League WOD:  500 m row, 50 wall balls for time

Beginners:  Push Press, Overhead Press, and Jerk Technique. Then, Champions League WOD (recreational)

Endurance:  1.5 mile run not for time. Then, Champions League WOD

Men’s Strength:  Champions League WOD

Competitors:  Posted in gym.

on this day, please remember all of the men and women and pray for the families of those who have died in the service.

deadlift. then 3 rounds for time, 100 overhead lunges (25/20) and 200 m run.

beginners: breathing squats. then 3 rounds for time of 20 overhead lunges (10/5) and 400 m run.

endurance: 200 double unders, 4×100 m sprints. then rx wod.

mens strength: deadlift and overhead press. then rx wod.

competitors: posted at the gym.

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=sCEzp0vB_Z4]

Champions League WOD:

With a 6 minute clock complete:

A buy-in of 100 Double Unders

Find your best Clean and Jerk (only your best completed lift counts)

In the remaining time as many Lateral Over Bar Burpees as possible.

Score is kg + reps of Burpees

Check out the events page to the right to see upcoming events!

Champions League WOD will be done Saturday.  Advanced competitors, remember that you have to record 3 workouts for submission.

Snatch and Hang Power Snatch. Then, Every minute on the minute complete 5 CTB and 5 Front Squats from the ground at 80% Clean Max until the work can not be completed within 1 min.

Beginners:  Snatch Progressions then Breathing Squats. Then, Every minute on the minute complete 5 Pull ups and 10 overhead presses from the ground until the work can not be completed within 1 min.

Endurance:  Sprint 10sec. Jog 30sec. For 20 min. Then, Every minute on the minute complete 5 CTB and 5 Front Squats from the ground at 80% Clean Max until the work can not be completed within 1 min.

Men’s Strength:  Champions League WOD.

REST

Men’s Strength:  Back Squat and Close Grip Bench. Then, Tire Flip Races

Demo video

push press and ohp. then 15 min amrap of 100 yd run, 10 ghd sit ups, 15 sdlhp(35/50)

beginners: push press technique and ohp. then 15 min amrap of 100 yd run, 10 butterfly sit ups, and 15 sdlhp (bar)

endurance: run 2 miles at 9 min mile pace. then rx wod.

mens strength: rest

competitors: same as rx wod

clean and jerk and hang power cleans. then 2 rounds of 50 ttb, 50 dips, and 50 kb swings (35/55)

beginners:  clean and jerk progressions.  then 2 rounds for time of 25 kte, 25 box dips, and 25 kb swings(25)

endurance: 200 double unders and 200 lunges not for time.  then rx wod.

mens strength: snatch and hang power snatch.  then, every minute on the minute complete 5 ctb and 5 front squats from the ground at 80% clean max until the work cannot be completed in the minute.