Strength: Back squat, 3x5

WOD:  Complete as many rounds as possible in 3 minutes:

3 Power Clean 135/95

6 Push Ups

9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

Strength: Push Press, 3-3-3-3-3

WOD:

800m run

10 air squats

10 pull-ups

400m run

20 air squats

20 pull-ups

200m run

30 air squats

30 pull-ups

Benchmark Friday!

Strength/skill: Bench Press, find a working weight or work up to your Body weight

WOD: "Lynne"

5 rounds for Max reps

Body weight bench press

Pull ups

* There is no time component to this WOD, you just complete max reps every round and rest as needed.

Crossfit

Make up a workout that you missed, OR......lift heavy, OR.............try CFFB.

Crossfit Football

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Kettle Bell Swings 1.5 pood
Sprint 40 yards

*Complete the KB swings and in between sets sprint 40 yards.

Work on a skill of your choice then...

WOD: 2 rounds of:

30 Overhead walking lunges
30 Sit ups
30 double unders
30 squats
30 burpees

Crossfit

Strength: Bench Press, 5-3-3-2-2

WOD: 4 rounds for time of,

250m Row

20 Kettlebell swings

30 Air squats

Crossfit Football

Strength:Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

WOD:

Complete 8 rounds:

3 Box Overs w/ 20" box
25 yard sprint

*Rest is the walk back to the boxes

*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.

*There will be no 5pm class today, but 6pm is still on!

Strength: Establish a 1 rep max power snatch,then....

WOD: Complete 6 rounds for time of,

3 power snatches @ 75% of 1 rep max

3 muscle-ups

30 double unders

Strength: Overhead Squat, 3-3-3-3-3

WOD:

Do a Tabata of kettlebell swings 50/35, then you have four minutes to complete a 400m run for time.

Do a Tabata of air squats, then you have four minutes to complete a 400m run for time.

Do a Tabata of dumbbell push press (you pick the weight), then run 400m for time.

A Tabata is eight rounds of 20 seconds of work/10 seconds of rest. your score is total reps of each Tabata and time to complete each 400m. The faster you run, the more rest you get before the   next Tabata.

Crossfit

Seven rounds for time of:
15 Kettlebell Swings
15 Power Cleans 95/65
15 Box Jumps

Crossfit Football

Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

DB Thrusters - 50 lbs
Power Snatch - 95 lbs 
Box jump 20" 
Push-press 95 lbs 
Row for calories

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.