"Jackie"

For time:
1000m row
50 Thrusters 45/35#
30 Pull-ups

Sultan of Swat

For time:
1 round of "DT"
1 round of "Kelly"
1 round of "DT"
1 round of "Kelly"
1 round of "DT"

"DT" is 12 Deadlifts / 9 Hang power cleans / 6 Jerks

"Kelly" is 400m Run / 30 Box jumps 24/20" / 30 Wall ball shots

For today: RX = 135 / 95#
RX+ = 155 / 105#

Team Enduro

In teams of 2 complete 10 rounds for time:

Teammate A: 30 push press 75#
Teammate B: 300m row

CrossFit Games Open wod 11.4

1 egg = 6g of protein

Skill: 10 minutes

Handstand walk for distance

Or handstand hold for time.

Wod

10 minute AMRAP of:

60 bar-facing burpees

30 overhead squats 120/90#

10 muscle-ups

Angie

Row curls

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 air squats

The old benchmark is back! Are you going to do the 40's, 60's, or 100 version?

Enduro - Wall Ball

20-18-16-14-12-10-8-6-4-2 reps of:

Wall ball shots

alternate between 200m run and 50m farmers carry after each wall ball set.

Quarters Gone Bad

5 rounds of
:15 seconds on / :45 seconds rest

Max rep thrusters 95/65#
Max rep pull-ups
Max rep burpees

RX+= 135/95# thrusters and weighted pull-ups 40/15#

#MychelleLeeFranklin

40 minute AMRAP of:

5k run/row "buy-in"

then rounds of:
5 deadlifts 275/185#
10 over-the-bar burpees
15 GHD sit-ups

Garage Games #1

Strength / Skill: EMOM 5 of: 1 hang snatch 70%x2, 75%x3

AMRAP 10:
10 toes-to-bar
25 double-unders
10 thrusters 95/65#

Enduro - Lunge

Strength: 2RM Turkish Get-ups. That is one with each arm.

15 minute AMRAP of:
250m row
10 walking overhead lunges 45/25#
250m row
20 walking overhead lunges
250m row
30 walking overhead lunges
etc. etc.

The CrossFit Football Total

Individual warm-up followed by group warm-up

Practice the lifts with light weight, ramping up the weight on power clean until...

10 minutes to establish a 1RM for each lift, in this order:

Power Clean
Back Squat
Bench Press
Deadlift

Treat this like any training session, with proper technique and intensity. The only way to make beneficial changes to your body is through different stresses. The stress today is the load that challenges you. If you're not nervous about the weight you're about to attempt then it's probably not heavy enough. Be smart about it. Just use great range of motion, go heavy, and see what you get!

Is strong the new skinny?

Ball Tongue

"The kettlebell mile"

Without ever putting down your kettlebell complete 8 rounds for time:

12 kettlebell swings 1.5 / 1 pood

200m run (with your KB)

3 burpee penalty for setting your KB down. 

Rx + = guys 2 pood / girls 1.5 pood

There are a few different ways to attack this wod. 1) For time, no matter if you take penalties or not, just move fast and when your grip fails take your penalty and keep moving. 

2) Do not drop the KB.... No matter what your time is or what anyone else is doing, just make it happen. 

3) All of the above. Don't drop the KB, move fast, maximum suffer-fest. 

Open Gym Saturday

11am - 1pm

Anaerobic Haze

A CFP benchmark wod:

For time:

1000m row
800m run

Benchmark / Goal Times
Guys: sub 7 minutes
Girls: sub 7:45 minutes

Masters: men / women
40-49 = 7:30 / 8:00
50-59 = 8:00 / 8:30
60+    = 8:30 / 9:00

Anyone under the benchmark time Wins a T-shirt!

The Burner

Strength/Skill: Weighted pull-ups 2-2-2

7 rounds of 2:00 intervals with 1:00 rest between each:
7 pull-ups
7 burpee-box-jump-overs
Max rep double-unders

El Oso

Strength Complex: EMOM 8
1 hang power clean + 1 hang squat clean

WOD
4 rounds for time of:
10 deadlifts 185/115#
30 ft. bear crawl
20 situps
30 ft. bear crawl

Barbell Apparel

31 Heroes

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