Lift: Press 40%x5, 50%x5, 60%x5

17 min AMRAP of:
5 push ups
10 box jumps (24,20)
15 air squats
1 DL 80% of your max

If you are in the crossfit games mood…..

10 minutes after completing first wod….do wod #2 (optional)

21-15-9
Burpees
Sit ups

A couple of famous CrossFitters that we got pictures with this last weekend at the games- Tanya Wagner and Rob Orlando.

Lift: Deadlift 40%x5, 50%x5, 60%x5

4 Rounds for time:

15 Sumo Deadlift High Pull (95/75)
15 Ring Dips

this one should be a quick one for the guys!

Skill Set: pick an ab set tonight…ghd’s, kte’s, wipers, or ttb would are some good ones to pick from.

Lift:

WOD:

Lift: Bench 75%x5, 85%x3, 95%x1+

WOD:

Remember that Hung & I will be gone this weekend but that Teal will still be here with kids so you all can come workout as normal.

Lift: Squat 75%x5, 85%x3, 95%x1+

WOD: for total reps

3:00 Minutes of Max Rep Box Jumps (24/20)

Rest 1 minute

3:00 Minutes of Max Rep Pull Ups

Rest 1 minutes

3:00 Minutes of Max Rep Thrusters (115/65)

*****made an error in posting this wod…girl weight should have been 83#’s instead of 65-opps!***** we will do this again since we had a lot of variance in what everyone did tonight.

Below is a picture from our vacation last year with owners of CrossFit Firebase in Orlando, FL. What a great gym and very nice people!

Lift: Press 75%x5, 85%x3, 95%x1+

Yep we are working on one of the “girl wods” tonight.
5 rounds:

20 KBS 53/35
400m run

Skill Set: for those of you who have not been upside down in awhile tonight sounds as good as any- work on handstands or hspu’s

Gotta love those Wallballs!

Enjoy your day off!

“Alanimal” with her “Aminal” 

Before or after any wod you will find Alanna with one of the puppies or possibly two of them in tote!

saw this one on HEL’s (Human Evolution Laboratory) site and know that we have been talking about squat cleans & pu’s and how we need to do them so here we go!

5-4-3-2-1 reps for time of

Option A:

Squat Cleans (90% 1RM)
Muscle-ups  (equals 15 mu’s)

Option B:

Squat Cleans (135/95)
Pull-ups X 3  (so equals 45 pullups)

Option C:

Squat Cleans (95/65)
Pull-ups X 2 (equals 30 pu’s)

Doing lots of pullups or muscle-ups like in this wod can you massive guns like Keanu is displaying above.