“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is…

“Fall 2015 Nutrition Challenge Performance Test” WOD 1: With a 4 minute running clock, run 400m then complete max burpees  WOD 2: Immediately following the 4 minutes complete an 800m run for time Rest/recover then…

AMRAP in 10 minutes of an ascending ladder by 3's: power clean (155/105#) Complete 15 wallballs after each round.

Complete 4 rounds for time of: 400m run 30 Russian twists (25/15#, 2 taps = 1 rep) 5 muscle ups

Push Press 1-1-1-1-1-1 Then 3x max consecutive handstand push ups WOD Notes:  If handstand push ups are not an option we can work handstand holds, partial range HS push ups or even kicking into handstands. …

Overhead Squat 1-1-1-1-1-1-1 then 40 evil wheels NFT WOD Notes:  Compare to 150620.

"Fran" 21-15-9 thrusters (95/65#) pull ups WOD Notes:  This is THE CrossFit benchmark.  Come in and get ready to move fast!  Compare to 150311. Community Notes:  Happy Birthday Cam!!  

Snatch 1-1-1-1-1-1 Then 10 snatch grip deadlift negatives (3 second pause at mid thigh, kneecap and mid shin, 100% 1RM) WOD Notes:  The snatch is a great way to work on explosive power, flexibility and…

Complete 5 rounds of 1 minute at each station: row (1 cal=1 rep) slam balls (40/30#) rest WOD Notes:  Today's workout is a good old fashioned interval metcon!  The goal is to go as fast…

AMRAP in 10 minutes of: 3 push jerks (205/125#) 5 hang power cleans (205/125#) 7 deadlifts (205/125#) WOD Notes:  This workout will be limited by the push jerk for most athletes.  Pick a weight that will allow…