Midline: For quality: Tabata Dead Bug Tabata Hollow Rock Tabata Side Plank Tabata Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 1-2-3-4-5-6-7-8-9-10 reps, for time of: D-Ball Squat, 100/70 lbs Candle...

Conditioning: 500m row x3, 2 minutes rest between attempts, maximum effort WOD: Complete as many rounds as possible in 15 mins of: 10 Wallballs, 20/14 lbs 5 Pull-ups 10 Russian Twists, 20/14 lbs Post times and rounds to beyond the whiteboard.

WOD: Hansen 5 rounds for time of: 30 Kettlebell Swings, 2/1.5 pood 30 Burpees 30 GHD or abmat Sit-ups Post times to beyond the whiteboard. Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert,...

Strength: Every 2 mins for 12 mins do: 1 Hang Power Clean + Power Clean + Split Jerk, pick load WOD: 5 rounds for time of: 15 Medicine Ball Slams, 50/40 lbs 5 Bar Muscle-ups Post loads and times to beyond the whiteboard.

Strength: Turkish getup, 4-4-4-4-4, (2 each arm) WOD: 3 rounds for time of: 30 Double Dumbbell Walking Lunges, 50/35 lbs 2 Rope Climbs Run, 400 m Post loads and times to beyond the whiteboard.

Strength: Bench Press, 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, for max reps of: Echo Bike Calorie D-Ball Over Shoulder, 100/70 lbs Sledgehammer Strike, 16/10 lbs AbMat Sit-up Rotate immediately to the next station every 1 min, the clock does...

Strength: Back squat/ box jump, 5-5-5-5-5 WOD: Fran 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up Post loads and time. To beyond the whiteboard.

Strength: One Arm Dumbbell/kettlebell Row, 16-16-16-16-16 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For 5 cycles: AMRAP in 2 mins of: 5 Dumbbell Hang Cleans, 50/35 lbs 15 Double Unders Rest 1 min between each cycle. For each cycle restart the AMRAP.

Midline: Standing Teapot 24-24-24-24-24 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 5 Strict Chin-ups 10 V-ups 15 Air Squats Post loads and rounds to comments.

WOD: 25.3 Rx’d – CrossFit Games Open For time: 5 Wall Walks 50 Row Calories 5 Wall Walks 25 Deadlifts, 225/155 lbs 5 Wall Walks 25 Cleans, 135/85 lbs 5 Wall Walks 25 Snatches, 95/65 lbs 5 Wall Walks 50 Row Calories Post time or reps to beyond the whiteboard.