Workout of the Day

Strength:In teams of 3-5, 25 minutes to accumulate as much distance as possible:25y Reverse sled drag, +135/95lbsWOD:7 rounds for time:7 American kettlebell swings, 1.5/1 pood14 Box jump overs, 24/20 inches7 Ring rows, (feet above shoulders)Post loads and totals to beyond the whiteboard.

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Strength:Turkish getup, 3-3-3-3, (each side)WOD:In teams of 2, three rounds for reps/cals, switching movements every 2 minutes. 1 round is completed when you have rowed and amrapped. There is one minute rest in between rounds. Score is teams total calories and reps completed.Calorie RowVs.5 pull-ups7 burpees9 air squatsPost loads and totals to beyond the whiteboard.

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Strength:Hang snatch, 3-3-3-3-3WOD:Fight Gone Bad style:assault bike caloriesParallette shoot throughsSandbag over the shoulder cleans, ahap17ft Rope climbs, (count each foot climbed as a rep)Post loads and totals to beyond the whiteboard.

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Speed:In teams of 3-5, accumulating ad much distance as possible in 12 minutes:25y Low bar sled push, +45/25lbsWOD:Amrap in 12 minutes:9 box jumps, 30/24 inches6 medball slams, 50/40lbs3 handstand push-upsPost teams distance and total rounds to beyond the whiteboard.

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Strength:Push press, 8-8-8-8WOD:3 rounds for time:10 hang power cleans, 155/105lbs15 pull-ups25 Push-upsPost loads and times to beyond the whiteboard.

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Strength:Back squat, 5-5-5-5-5WOD*:AMRAP in 15 minutes:15 wallballs, 20/14lbs15 power snatches, 75/55lbsPost loads and rounds to beyond the whiteboard.*taken from CrossFit linchpin

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Buy in/cashout:2 minutes foam rolling each calveSpeed/conditioning:500m row x3* 2 minutes rest between setsNoon: dodgeballWOD:Amrap in 13 minutes:3 Wall walkers6 medball cleans, 50/40lbs9 calories (pick your poison, bike ski or row)Post fastest row and total rounds to beyond the whiteboard.

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Strongman:In teams of 3-5, accumulate as many rounds as possible in 15 minutes of:4 over the shoulder sandbag cleans, AHAP25 yard sandbag carry, ahapTrain fast be fast, train slow be slow. Get that shit moving.WOD:Four 3 minute amraps with one minute of rest between of:3 hang power cleans, 155/1056 push-ups9 sit-upsPost total rounds of each to beyond the whiteboard.

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Warmup:All the calves, all the shouldersWOD:Workout 18.32 rounds for time of:100 double-unders20 overhead squats100 double-unders12 ring muscle-ups100 double-unders20 dumbbell snatches100 double-unders12 bar muscle-upsMen perform 115-lb. OHS, 50-lb. DB snatchesWomen perform 80-lb. OHS, 35-lb. DB snatchesPost total reps completed to beyond the whiteboard.

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Strength:Bench press, 5-5-5-5-5WOD:5 rounds for time:50 Double unders20 alternating Dumbbell snatches, 50/35lbsPost loads and times to beyond the whiteboard.

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