Workout of the Day

Strength:Backsquat, 5-3-1-1-1WOD:3 rounds for time:50 Double unders21 kettlebell flip squats, 1.5/1 pood12 handstand push-upsPost loads and times to beyond the whiteboard.

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Speed:5 rounds, each round for time, of:Shuttle Sprint, 100 yd10 Assault Bike CaloriesRest 3 mins between each round.Ladies, perform 7 calsThe shuttle is the length of the turf x4WOD:For time:Row, 1000 m50 Thrusters, 45/35 lbs30 Pull-upsPost fastest round and time to beyond the whiteboard.

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Buy in/Cash out:TabataHollow rockWOD:7 rounds for time:14 front rack lunges, 1.5/1 pood7 toes to bar14 American kettlebell swings, 1.5/1 poodPost tabata score and time to beyond the whiteboard.

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Skill:Muscle up-Hollow body to bar tap-strict transitions from floor-fast banded transition-scale to jumping or most difficult transition drill of which you are capableWOD:DunnComplete as many rounds as possible in 19 minutes of:3 muscle-ups1 shuttle sprint, 5 yards, 10 yards, 15 yards6 burpee box jump-overs, 20-in. boxOn the burpees, jump over the box without touching it.Post rounds completed to comments.Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

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Strength:Clean and Jerk, (full clean/split jerk) 2-2-2-2-2WOD:First workoutAmrap in 15 minutes:5 medball slams, 50/40lbs10 push-ups or situps15 air squatsPost loads and rounds to beyond the whiteboard.

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Speed:12 minute amrap in teams of 3-5:25y Sled push, +115/85lbsWOD:5 rounds, each for time:9 burpees10 yard sprintCalorie row, 10/8 calories10y sprintPost rounds and individual times to beyond the whiteboard.

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Strength:Deadlift, 3-3-3-3-3WOD:4 rounds for time:21 alternating dumbbell snatches, 50/35lbs12 pull-upsPost loads and times to beyond the whiteboard.

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Strength:Back squat, 3-3-3-3-3WOD:For time:30 front squats, 155/105lbs20 power snatches, 115/85lbs10 hang squat snatches, 95/65lbsPost loads and times to beyond the whiteboard.

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Speed/strength:Amrap in 12 minutes, in teams of 3-5:25y Reverse sled drag, 135/95lbsWOD:4 rounds for time:50 double unders25 American Swings, 1.5/1 pood15 push-upsPost distance and time to beyond the whiteboard.

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WOD:

5 rounds for time of:

3 Rope Climbs, 15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45 lbs

Run, 400 m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

Athletes may sub 75 double unders due to inclement weather.

Post loads and times to beyond the whiteboard.

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