Workout of the Day:
Every minute on the minute, for as long as possible:
3 Power Cleans +
3 Front Squats +
3 Jerks

Rx+ = 185/135
Rx = 135/95

Scale to 60% of your 1 rep max Clean and Jerk

“The sweetest of all sounds is praise.” – Xenophon



Workout of the Day:
As a team of 2, alternating ROUNDS.
10 Kettlebell Swings
10 m Farmer’s Carry w/KB (over box in middle)
10 Burpees Over KB
10 m Walking Lunge, KB on back/shoulder

Rx+ = 62/44
Rx = 53 / 36

“You must do the things you think you cannot do.” – Eleanor Roosevelt



Workout of the Day:
Part 1:
3 rounds, of:
5 Power Snatch @ 50%
10 Box Jumps (24/20);

Part 2: EMOM(12):
a) 2 x Power Snatch, unbroken. Add weight and record heaviest.
b) :30 max reps Box Jumps. Record total.

Part 3: Pegboard Practice
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.” – E. M. Forster



Workout of the Day:
5 rounds, for reps/seconds, of:
a) Bench Press (loaded @ 65% of your 1 rep max)
b) L-Sit
c) Ring Rows (Rx = feet on box @ height of the rings)

“To succeed in your mission, you must have single-minded devotion to your goal.” – A. P. J. Abdul Kalam



Workout of the Day:
Warm Up: Muscle-up practice.
Part a: Weighted Dip (3 rep max)
Part b: Power Clean (3 rep max)
“The question isn’t who is going to let me; it’s who is going to stop me.”-Ayn Rand




Workout of the Day:
Each minute is :20 max reps, :40 rest.
a) Assault Bike
b) GHD Sit Ups
c) Handstand Push Ups
d) Pistols

Record total Assault Bike cals as round 1, GHD SU as Round 2, etc…

“If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.”-Jim Rohn



Today’s workout is inspired by Keith, if memory serves, as he wants us to do more slam balls.

Workout of the Day:
5 rounds, of:
30 Double Unders
20 Slam Ball Cleans (over shoulder, alt shoulders)
10 Slam Balls

“Success is how high you bounce when you hit bottom.”-George S. Patton




Today is very similar to a WOD we did 6 months ago while following the CrossFit mainsite workouts. The inspiration for this WOD started with Rachel G.

We are replacing the Hang Squat Snatch with just a Squat Snatch as the final movement, but I’m leaving the original write-up here for your reading/viewing pleasure.

Workout of the Day:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

 “Life is trying things to see if they work.”-Ray Bradbury