Warm-up: 2 Lengths: Over Unders 4 Lengths: Bear Crawl 6 Lengths: High Knees 8 Lengths: Quick Jog Snatch: 3-3-3-2-2-2-1-1-1 Weights should increase as rep requirements go down. AMRAP – 10 Minutes: 7 MB Cleans (20/14) 7 Push-ups Post thoughts and rounds completed to “comments”.   

Warm-up: Filthy Four Filthy Fifty (Compare with 5/12/11) 50 Reps for time: Box Jumps Jumping Pull Ups KB Swings (35/26) Walking Lunges KTE Push Press (45/33) Back Extensions WB Shots (20/14) Burpees Double Unders Post thoughts and times to “comments”.   

Warm-up: 400 M Run 50 High Knee Steps 50 Jumping Jacks 3 Rounds, each for time of: 5 Squats (275/203) 500 M Row 25 Box Jumps (24/20) Rest precisely 2 Minutes between rounds. 10 Minutes: Mobility Work Post thoughts and times to “comments”.   

Warm-up: 500 M Row 2 Lengths – Broad Jumps 2 Lengths – Rabbit Hop 20 Pull-ups Thruster: 1-1-1-1-1-1-1-HS For time: 10, 9, 8 Reps 400 M Run 7, 6, 5, 4 Reps 400 M Run 3, 2, 1 Reps Thruster (135/93) KB Swings (72/53) Burpees Post thoughts and times to “comments”.   

Warm-up: 20 Tuck Jumps 20 HS Attempts 200 M Run For time: 800 M Run 50 OHS (95/63) 1 Mile Run 100 Walking Lunges 400 M Run 50 Toes to Bar 200 M Run Post thoughts and times to “comments”. 

Warm-up: 800 M Run CrossFit Total Establish 1RM of the following: Back Squat Press Deadlift Add maximum lifts together for your CrossFit total. Athletes have three lifts to establish max loads. … or … For time: Row 2K 2K rowers should perform one lift before the row – talk to your coach for recommendations.  Post [...]

Warm-up: 400 M Run 25 Squats 5 Lengths of Bear Crawl Clean: 1-1-1-1-1-1-1-HS Elizabeth (Compare with 4/04/11) 21-15-9 Reps for time: Clean (135/93) Ring Dips Post thoughts and times to “comments”.   

Warm-up: 800 M Run CrossFit Total Not for time: Establish 1RM of the following: Back Squat Press Deadlift Add maximum lifts together for your CrossFit total. Athletes have three lifts to establish max loads. … or … For time: Row 2K This workout will be repeated on Saturday for those who cannot make it today. [...]

Wait for the end of the video, then watch and learn… Warm-up: 500 M Row 21 KB Swings 21 Ball Slams Muscle Snatch: 3-3-3-3-3 10 Rounds for time: 3 Bench Press (225/163) 6 Dead Hang Pull Ups Post thoughts and times to “comments”. 

Warm-up: Run 400 M 20 Cleans (PVC) 20 Push Jerks (PVC) 20 Front Squats (PVC) Front Squat: 2-2-2-2-2 25/3, 20/6, 15/9, 20/6, 25/3 Reps for time: Pull-ups Floor to OH (155/113) Post thoughts and times to “comments”.