WOD

Front squat 3-3-3-3-3 reps

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

WOD

400 meter Walking lunge

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WOD

"Annie"

50-40-30-20-10 rep rounds of:

Double-unders
Sit-ups

WOD

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

WOD

“Jonestown Sprint”

15-10

Burpee/Pullup Combos @ 95"
Push Press @ 65#


Then:

Barbell Complex @ 65# - 95# - 115#

WOD

10-5-5-3-3-3-1-1-1-1-1 reps of:

weighted pullups

WOD

5 rounds For Time:

5 deadlift @ 225#
10 Burpees

WOD

Five rounds for time of:

95 pound Push-jerk, 15 reps
15 L pull-ups

WOD

For Time:

KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees

Then:

Ring Dip Ladder 1-10 ( for breaks, pretend you're waiting for a partner to go)

WOD

5 Rounds of:

Max Reps body weight Front Squats
Max Reps Ring Push Ups

Rest as needed between sets

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD

Run 5 K

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Rest Day

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WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD

5 rounds For time:

25 Squats
10 Burpees
10 Pull-ups

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters