Push Jerk 5-5-5-5-5 Then 400m sprint WOD Notes:  The push jerk must be taken off the floor. Schedule notes: Tomorrow there is class at 9am and 10am only, but if you want to do this…

Complete 21-15-9 reps for time of: Back Squat (50% of your 1RM) KB Swings (70/53#) WOD Notes: The back squats need to come off the floor, so you'll lift 50% of your 1RM or whatever…

“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes:  Today’s workout is a CrossFit benchmark.  After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one…

Complete 50-40-30-20-10 reps for time of: Situps Bear crawls (yds) Perform 5 burpees at the start of every minute.

"Regionals Event 7" Complete 4 rounds for time of: 2 rope climbs 100ft sprint 4 cleans (225/135 NTE 85%) 100ft sprint WOD Notes:  We will be trying to do all of this year's regionals WODs…

Complete 5 rounds for time of: 5R/5L one leg box jumps (20/16") 10R/10L one handed Russian KBS (53/35#) 50R/50L one leg single unders Community Notes: Congrats to Ron on his wedding day!  Also, good luck…

Thruster 1-1-1-1-1-1-1 Then 8x50 yd sled drag (40-50% SDC) WOD Notes:  The thruster must be cleaned off the floor.  The SDC (sled drag coefficient) is your bodyweight plus your 1 rep max deadlift.  Compare thruster…

Partner Interval AMRAP in 15 minutes of: 5R/5L DB power snatch 10 yd run 10 wallballs (20/14# to 10/9') 10 yd run WOD Notes:  Partner 1 will complete one full round while partner 2 rests,…

Banded box back squat 12x2 Then 30 weighted box jumps (24/20")

“MURPH” Complete for time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June…