CrossFit

20 Front Squats 155/105
30 Handstand Push Ups
40 Pull-ups
50 Kettlebell Swings 53/35
60 Burpees

“In order to succeed, your desire for success should be greater than your fear of failure.”
-Bill Cosby

ADVANCED/COMPETITOR

 
 
 10 Minutes
Box Jump for Height

"Grace"
For time:
30 Clean & Jerk 135/95

For time:
100 Double unders
WEIGHLIFTING
Power Snatch
80% 2.2
85% 2.1
90% 1
95% 1 
PR

Snatch Pull 
100% 4×4

Deadlift: 
85% 3×3 
90% 2×3
“To give anything less than your best, is to sacrifice the gift.”
-Steve Prefontaine
ADVANCED/COMPETITOR

 
 
TABATA THIS
Tabata Row 
Rest 1 min 
Tabata Air Squat 
Rest 1 min 
Tabata Pull-up 
Rest 1 min 
Tabata Push-up 
Rest 1 min 
Tabata Sit-up (abmat)
After climbing a great hill, one only finds that there are many more hills to climb.

Nelson Mandela
Advanced/Competitor

 
 
CrossFit
For Load
Hang Power Clean 
3-3-3-3-3

"Donkey Kong"
21-15-9 reps of:
Burpees 
Kettlebell Swing (American)s 
Box Jump (24 in.)s 

WEIGHTLIFTING
Weightlifting
Push Press
65% 5×5

Snatch Deadlift
5×5 -choose weight-

Back Squat 
65% 5×5

AMRAP 2:00
Sit-ups
ADVANCED/COMPETITOR

 
 
CrossFit
CrossFit Total
Backsquat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1
Warm up then take three heavy attempts at 1 rep max for each lift. Score is the total of all three lifts.
“A failure is not always a mistake, it may simply be the best one can do under the circumstances. The real mistake is to stop trying.“
-B. F. Skinner
Advanced/ Competitor

 
 
OPEN GYM 
1 p.m.- 3 p.m.
 
 
For Load
Deadlift 
3-3-3-3-3

15 Minute AMRAP
3 Ground To Overhead 135/95
5 Grass Hoppers (R+L=1)
10 Box Jump 24/20

Grasshopper video here https://www.youtube.com/watch?v=pc3m6fheBO0
10
“The highest reward for man’s toil is not what he gets for it, but what he becomes by it.”
-John Ruskin
ADVANCED /COMPETITOR

 
 
CROSSFIT & ADVANCED/COMPETITOR
10 Minutes
Gymnastics skill work
(Competitors please work on handstand walks and ring muscle ups)

For Time
Partner Angie
100 Pull Ups/Rowing
100 Push Ups/Ab Bridge
100 Sit Ups/100 M. Sprint
100 Air Squats/ Wall Sit hold
Both athletes work at the same time.
Pull ups: Each athlete will perform 10-15 Pull Ups, while partner Rows then will switch. (Rowing partner must start rowing before pull Ups can be started)
Push Ups: One athlete will perform 10-15 Push Ups while partner hold Ab Bridge. (partner must be in Ab Bridge before push ups can be started)
Sit-Ups: One partner will perform as many sit ups as possible while partner runs 100 Meters then switch
Air Squats: One athlete will perform air squats while partner holds wall sit hold. Partners will switch when someone takes a break in reps or breaks wall sit hold
Weightlifting 
Snatch 
80% 3.3
85% 2.2.2
90% 1.1

Clean + Jerk Ladder
EMOM 10 
1 Clean + 1 Jerk

Barbell Sit Up (choose weight)
5.5.5.5
“Coming together is a beginning. Keeping together is progress.  Working together is success. “
-Henry Ford
 
 
CROSSFIT
For time:
15-12-9
Front Squat 135/95
Box Jump 24/20
10:00 Cut Off
Rest to Recovery

"Griff"
For Time
800 Meter Run
400 M. Run Backwards
800 Meter Run
400 M. Run Backwards
“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman
ADVANCED/COMPETITOR

 
 
CrossFit
Shoulder Press (For Load)
3-3-3-3-3

Ring Dip (For Load)
3-3-3-3-3

AMRAP 8:00
5 HSPU
10 Burpees 
15 Wall Ball 20/14

Weightlifting
Front Squat
80% 2×4
85% 3×3

Power Clean + Jerk
80% 2+2, 2+2,
85% 1+2, 2+1,
90% 2+1, 1+1

Snatch Deadlift
100% 4×3

Snatch Grip Push Press (from the back)
4×4 -choose weight-

“I put my heart and my soul into my work, and have lost my mind in the process.“
-Vincent Van Gogh