"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.  You'll have THREE attempts at each lift to establish a 1RM. Your score is the sum of…

Nicole flips the big tire! "Fight Gone Strongman" Rope Climb Weighted step up (45/25# sandbag) Tire Flip Pistols Keg to Shoulder (135/75#) Complete a 1 minute AMRAP at each station f0r 3 rounds. 1 minute rest between…

AMRAP in 15 minutes of: 2 wall climbs 8 toes to bar 10 box jumps (30/24") WOD Notes: Check out this video from CrossFit North Vancouver demonstrating  wall climbs: [youtube http://www.youtube.com/watch?v=xJXJOU-PpPw&w=420&h=315]

Buy in:  5x3 Banded Bench Press @ 40% 1RM WOD:  Bench Press 3-3-3-3-3 (work up to a new 3RM) Cash out:  5 rounds for time of: 10 push-ups & 20 double unders

Three rounds for time of: 5 2-fer muscle ups 10 2-fer snatches (95/65#) 15 2-fer wall balls (20/14#) WOD Notes: Never heard of a 2-fer muscle up, snatch, or wall ball? Boy are you in…

Deadlift 1-10-1-20-1-30-1 Assistance: KB snatch 20L /20R

"Grace" 30 clean and jerks for time (135/95#) WOD Notes: Today's workout is a CrossFit benchmark workout. It's meant to be a very short metcon - ideally in the 5 minute range. We'll spend a…

For time, complete: 21 pull ups, 21 sit ups, 100 ft walking lunge 18 pull ups, 18 sit ups, 100 ft walking lunge 15 pull ups, 15 sit ups, 100 ft walking lunge 12 pull…

Find your 10 rep max overhead squat. Cash out: 500m (timed) row, immediately into 44 DU

Complete 3 rounds for time of: 400m run 15 KBS (70/55#) 15 ring rows WOD Notes: Try to go a step heavier on your KB than you normally use in WODs. Rx today is 1.5…