Complete 7 rounds for time of: 15 strict press (75/45#) 15 good mornings (75/45#) WOD Notes: If you have a tendency to turn your strict presses into push presses, grab a box and perform them from…

“Body Armor" aka "Murph" Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run History of Murph: "Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael…

Bench Press 1-1-1-1-1-1-1 then Tabata partner leg tosses WOD Notes: Bench day!! Community Notes: Our 24 Heroes in 24 Hours team is going strong at The Mainline CrossFit! Visitors are welcome at all hours of…

Complete 3 rounds for time of: 30 wallballs (20/14# to 10/9') 400m run Once you are done the three rounds, complete 60 burpees. Community Notes:  Happy Birthday Erik!  

Complete 30 rounds for time of: 1 deadlift (80% 1RM) 1 burpee 1 muscle up WOD Notes: The sub for muscle ups will be strict pull ups or ring rows (1, 2, or 3x). Schedule…

Front Squat 5x10 (70%) Then 1 minute front squat hold (50% 1 rep max)

AMRAP in 13 minutes of: Right KB snatches (53/35#) Left KB snatches (53/35#) Double unders The rep scheme will be an ascending ladder by 3's for the snatches and by 10s for the double unders.…

Partner Interval AMRAP in 20 minutes of: 10 t2b 15 wallballs (20/14# to 10/9') 20 lateral bar jumps WOD Notes:  If you can't attend class please pull your name out as soon as possible!  Anyone…

Rack Jerk 1-1-1-1-1-1 Then 5x max effort ring dips WOD Notes:  Compare to 160709. Community Notes: Happy Belated Birthday to Tim C (sorry I missed it yesterday)!

Take 20 minutes to work on handstand progressions. Then AMRAP in 10 minutes of: 5 pull ups 10 push ups 10 box jumps (24/20") WOD Notes:  Anyone working toward handstands can work on head stands,…