Justin' getting some serious output on the bar...

Weighted Pull-up:

2-2-2-2-2

Heavy Fran

15-12-9 Reps for time:

Thruster (135/93)
Weighted Pull-up (45/25)

In order for the workout be considered Rx’d, athletes have to hold the weight between their knees or their ankles. Belts and straps are not allowed.

Post thoughts and times to “comments”.  

Shankle Complex

For Load:

1 Clean DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 Push Jerks

This is to be taken the same way that the bear complex is. Rest as needed between sets and plan to take roughly 7-10 sets, total, when all is said and done.

Post thoughts and loads completed to “comments”.  

Snatch + 2 Hang Snatch

Drop if needed between reps, but try to complete the complex quickly without giving yourself too much recovery along the way.

Broad jumps...

4 Rounds for time:

6 Power Snatch (75/53)
10 Burpees
15 WB Shots (20/14)

Post thoughts and times to “comments”.   

Warming up...

Back Squat:

5-5-5-5-5

There is no time component to this workout. Go heavy. Rest as needed between sets. Make these straight sets i.e. the same weight for all five efforts.

Post thoughts and loads completed to “comments”.   

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

5 Rounds for time:

12 Deadlift (225/163)
20 Pull-ups
12 Power Clean and Jerk (135/93)
20 KTE

Post thoughts and times to “comments”.  

Henry reenacting that one scene from the Titanic. "Jack, I'm FLYING!"...

Establish a 3 RM:

Push Press

1/10, 2/20, 3/30, 4/40, 5/50, 4/40, 3/30, 2/20, 1/10 Reps for time:

Push Press (155/113)
Double Unders

Post thoughts and times to “comments”.   

Deb C - butterfly kip...

AMRAP – 5 Minutes:

3 Front Squats
5 Push-ups

Rest 3 Minutes

AMRAP – 5 Minutes:

3 Front Squats
5 Pull-ups

Rest 3 Minutes

AMRAP – 5 Minutes:

3 Front Squats
5 KB Swings (72/53)

Post thoughts and rounds completed to “comments”.   

Tim meeting Karen...

CrossFit Total (Compare with 7/14/11 or 7/16/11)

You have three attempts (per movement) to establish your one rep max in the following lifts:

Back Squat
Strict Press
Deadlift

There is no time component to this workout. Rest as needed between lifts.

Or… if you did the CF Total on Saturday:

For time:

2K Row

Post thoughts and totals to “comments”. 

Post WOD mobility...

CrossFit Total (Compare with 7/14/11 or 7/16/11)

You have three attempts (per movement) to establish your one rep max in the following lifts:

Back Squat
Strict Press
Deadlift

There is no time component to this workout. Rest as needed between lifts.

Post thoughts and totals to “comments”. 

Colin F. showing off some serious yoga skills... or is that a burpee?

Jackie (Compare with 9/19/11)

For time:

1000 M Row
50 Thrusters (45/33)
30 Pull-ups

20 Minutes:

Mobility Work

We’ve programmed a “light” day today in preparation for Saturday’s CF Total. Please give it your all on Jackie, but be sure to take the mobility work seriously afterward. Spending some time opening up the hips and shoulders will set you up for success in the Total on Saturday.

Post thoughts and times to “comments”.