Teams of 4 AMRAP in 23: 200m run wallballs (20/14# to 10/9') box jumps (24/20") rest WOD Notes:  This workout will run in a similar style to 31 heroes.  Each athlete will be at a…

"Nate" AMRAP in 20 minutes: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes:  The scales today are as follows:  2 muscle ups = 4 strict pull ups, 4 HSPU =…

Sumo Deadlift 5-5-5-5-5 Then Bent over barbell row 3x12 (~30% 5RM dead) WOD Notes:  Compare to 140624. Community Notes:  Happy Birthday Paul! Community Note 2: Tina and Ron's son, Alex, is running a food drive…

Complete 2 rounds for time of: 15 power cleans (205/125#, NTE 85% 1RM) 800m run WOD Notes: The power cleans should be ridiculously heavy.

Complete 3 rounds for time of: 35 double unders 25 thrusters (95/65#) 15 pull ups WOD Notes:  I think the first round can be done in less than 2 minutes.  Who is ready??

Front Squat 5-5-5-5-5 Then 3x5 stone squats Community Notes:  Good luck to Erin at the "Battle in the Boro" at CrossFit LBC tomorrow! Congrats to Elissa and Ray on their wedding day!

Partner Interval 14 rounds for time of: 5Rt/5Lt DB power snatches (90/60#) 10 yds bear sliders 10 box jumps (24/20") 10 yds bear sliders WOD Notes:  The scale for power snatches will be either DB cleans or barbell cleans. …

AMRAP in 16 minutes of: 15 Russian twists (25/15#, 15 touches each side) 10 pistols (5Rt/5Lt) 5 strict pull ups WOD Notes:  This is a gymnastics strength based metcon.  The goal is to move through…

Bench Press 3-3-3-3-3 Then Max consecutive push ups WOD Notes:  Compare to 140902.

Complete 3 rounds for time of: 100 double unders 50 KB swings (53/35#) WOD Notes:  There will be a 20 minute cap on this workout.  To scale the double unders appropriately, you should choose a…