Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat. Weightlifting: Front Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: 4 RFT 25 Back Squats 95/135 (from ground) 3 Rope…

Skill Work: Spend 10 minutes working on handstand push up technique. Review modifications and excercises to build strength. Weightlifting: Bench Press (5-4-3-2-1) Add weight each round. Start at 60% and work up to a new 1RM WOD: For Time 10-1 Deadlift (can add weight each round) 1-10 HSPU Rx+ 10-1 Deadlift (can add weight each…

Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 70%+) 5 x E2MOM 2 Snatch + 2 OHS @ 70% Add weight as needed WOD: 12 Minute AMRAP 25 American KBS 35/50 15 Goblet Squats 400 M Run with KB RX+ 12 Min AMRAP 25 American KBS 50/70 15 Goblet Squats 400 M Run…

Happy Birthday Coach Ron! We will start a series of new benchmark workouts dedicated to each of our coaches. Each benchmark will debut on that coach’s birthday. Today we honor Coach Ron! WOD: CrossFit Games Open 12.5 (7 Minute AMRAP) 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9…

Weightlifting: Snatch (5 x 2 P Snatch + 1 OHS @ 65%) 5 x E2MOM 2 P Snatch + 1 OHS @ 65% WOD: AMRAP 5 Minute AMRAP 15 Weighted Sit Ups 15/25 10 Plate Burpees 1 Min Rest -Then- 5 Min AMRAP 10 Weighted Sit Ups 15 Plate Burpees

Weightlifting: Deadlift (5 x 5 @ 60%+)5x Every :905 Deadlifts, start @60% and add weight as needed WOD: 12 Min AMRAP 15 T2B 10 OH Lunge 55/75 500M Row 10 OH Squat 15 Pull Ups RX+ 12 Min AMRAP 15 T2B 10 OH Lunge 95/135 500M Row 10 OH Squat 15 C2B

Warm-up: Clean and Jerk (5 x 1 Power Clean + 1 Clean + 1 Jerk @ 65%+) 5xE2MOM Start at 65% and work your way up WOD: 4 x E4MOM 200M Run 10 Bar Facing Burpees AMRAP Snatch 65/95 RX+ 4 x E4MOM 200M Run 10 Bar Facing Burpees Snatch 95/135 AMRAP

Weightlifting: Back Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 95/135 15 Russian KBS 50/70 RX+ 4 RFT 100M Farmers Carry (mixed weights) 10 Hang Power Clean 105/155 15 American KBS…

WOD: CrossFit Games Open 11.2 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ In 2011 the Rx weights were 100/155. We suggest to make it comparable to the Open we see currently try 155/225. Keep the box height the same.

Weightlifting: Front Squat 10 Min to Find 5 Rep Max for the day. -Then- 3×3 @ 75% of the day’s 5 RM WOD: For Time 30 – 20 – 10 Front Squat 95/135 10-20-30 Pull up RX+ 30 – 20 – 10 Front Squat 105/155 10-20-30 C2B