For Maximum Distance: 3 Standing Broad Jumps Take as many sets as desired. Jumps can be strung together or reloaded each time. 3 Efforts, each for time: 800 M Run Post thoughts and times to “comments”.  

3 Rounds for time: 30 TTB 12 Wall-climbs 100 Double-unders The finish position on a wall-climb comes when the athlete has walked their way far enough up the wall that their stomach is flat against it. Descents can be quick, but should always be under control. Post thoughts and times to “comments”.  

Squat: 10-10-10 Most athletes should plan to use between 73 and 78 percent of their 1RM. 9-6-3 Reps for time: Power Clean (225/163) Muscle-ups Post thoughts and times to “comments”.  

20 seconds on, 10 seconds off, for 10 intervals: Tabata BB Hold (185/133) In teams of two: 400 M Row/Max Effort KB Swings 400 M Row/Max Effort KB Snatches (alternate arms) 400 M Row/Max Effort Hang Cleans (alternate arms) (53/35) Athlete one will start with the row. Athlete two will start with KB swings. The [...]

5 Rounds, each for time: 15 Clusters (115/83) 400 M Run Rest precisely 2 minutes between efforts. Post thoughts and slowest times to “comments”.  

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 By “or”, we mean that if you completed to CFT on Saturday, then your workout is a 2K row. There are [...]

3 Rounds, for maximum repetitions: (1 Minute at each station) Box Jumps (24/20) Pull-ups Double-unders TTB There is a one minute rest after each round. There is no transition time built into this workout. Post thoughts and totals to “comments”.  

CrossFit Total (compare with 7/18/12 or 7/21/12) Not for time: Establish 1RM of the following: Back Squat Press Deadlift Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads. Post thoughts and totals to “comments”.  

Power Clean: 1-1-1-1-1 5 Rounds for time: 3 Power Clean (155/103) 6 Burpees 9 Wall-ball Shots (20/14) Post thoughts and times to “comments”.  

Snatch Grip Push-Press (from back): 3-3-3-3-3 AMRAP – 10 Minutes: 1/1, 2/2, 3/3, 4/4 … and so on and so forth of: HSPU OHS (95/63) Post thoughts and reps completed to “comments”.