Workout of the Day

Midline:

But in/cash out:

For quality:

100 hollow rocks

WOD:

“Couple Therapy”

One teams do two, one athlete must be finding bar in front rack for work to continue:

In 16 mins do:

Barbell Front Rack Hold, 135/95 lbs

Vs.

AMRAP of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Box Jumps, 24/20 in

Post rounds to beyond the whiteboard.

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Strength 1:

In 8 minutes:

Squat clean, 3-3-3 (work up to 70-80%of 1 rep max or 7/10 RPE scale) earn weight with technique

Strength 2:

3 squat cleans, every minute on the minute for 10 minutes @70-80% (stick to a weight that allows the best technique possible)

WOD:

5 rounds for time of:

20 Med Ball Cleans, 50/40 lbs

1 Rope Climb

Post loads and times to beyond the whiteboard.

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Strength:

In teams of 3, Complete as many rounds as possible in 14 mins of:

Suitcase Carry, pick load, 40 yd

WOD:

For 4 cycles:

AMRAP in 3 mins of:

3 Toes-to-bars

6 Grappling Sit Throughs

9 Russian Kettlebell Swings, 70/53 lbs

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Post rounds to beyond the whiteboard.

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Strength:

Shoulder press, 5-5-5-5-5

WOD:

For time:

21 Dumbbell Thrusters, 50/35 lbs

65 Double Unders

18 Dumbbell Thrusters, 50/35 lbs

65 Double Unders

15 Dumbbell Thrusters, 50/35 lbs

65 Double Unders

Post loads and times to beyond the whiteboard.

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Strength:

Back squat, 3-3-3-3-3

WOD:

For time:

Any Machine Meter, 500 m

— then —

11 rounds of:

3 Chest-to-bar Pull-ups

5 Medicine Ball Slams, 50/40 lbs

7 AbMat Sit-ups

— then —

Any Machine Meter, 500 m

Post loads and times to beyond the whiteboard.

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Team conditioning:

In teams of 3-5:

Complete as many rounds as possible in 13 mins of:

12/9 Ski Erg Calories

Suicide Sprint, 20 yd

WOD:

8 rounds for time of:

4 Feet Elevated Ring Rows

8 Burpees

12 American Kettlebell Swings, 53/35 lbs

Post rounds and times to beyond the whiteboard.

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Midline:

Buy in/Cash out:

100 hollow rocks

WOD:

Fight Gone Bad

3 rounds, 1 min per station, for max reps of: Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Post reps to beyond the whiteboard.

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WOD:

Havana

Complete as many rounds as possible in 25 mins of:

150 Double Unders

50 Push-ups

15 Power Cleans, 185/125 lbs

Post time to beyond the whiteboard.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members.

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Strength:

Push jerk, 2-2-2-2-2

WOD:

5 rounds for time of:

21/15 Machine Calories

9 Dumbbell Hang Squat Cleans, 50/35 lbs

Post loads and times to beyond the whiteboard.

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Speed:

In teams of 3/5:

Complete as many rounds as possible in 13 mins of:

Sled Push, 195/130 lbs

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Burpee Box Jump Over, 24/20 in

Toes-to-bar

Post rounds and times to beyond the whiteboard.

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