For time: 
35 front squats (185/135 lb.)
1-km row

3 rounds for time: 
15 deadlifts (275/185 lb.)
18 ring dips
21 box jumps (24/20 in.)
Rest 1 minute

Rest Day

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Check out "The Light in the Box," a photo essay from the CrossFit Journal

For time: 
50 dumbbell deadlifts (50/35 lb.)
40 single-arm dumbbell snatches
30 broad jumps
20 deficit push-ups
10 legless rope climbs

In teams of 2: 
5 minutes, for total reps: 
Partner 1 - Squat cleans (205/145 lb.)
Partner 2 - Hollow body hold
*Athletes must switch every time the static hold is broken

5 minutes, for total reps: 
Partner 1 - Assault bike calories
Partner 2 - Hold bottom of a squat w/ kettlebell (53/35 lb.)
*Athletes must switch every time the static hold is broken

5 minutes, for total reps: 
Partner 1 - Deadlift (275/185 lb.)
Partner 2 - Handstand hold in free space
*Athletes must switch every time the static hold is broken

5-4-3-2-1: 
Rounds of Cindy
     5 pull-ups
     10 push-ups
     15 air squats
200-meter farmers carry
 

Rest Day

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Click on the picture to see Matt's journey in his weighted lunge. 

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A large number of our gym members are getting ready to head to Madison, Wisconsin, to work at the 2017 CrossFit Games! Want to watch? Here's how to keep up with the competition!  

3 rounds of:
In 2 minutes, run 200 meters
In remaining time, AMRAP GHD sit-ups
Rest 1 minute

3 rounds of:
In 4 minutes, run 400 meters
In remaining time, AMRAP slam balls
Rest 1 minute
 

10-8-6-4-2: 
Front-rack walking lunge

Quarter Gone Bad
5 rounds, 15 seconds at each station: 
Thruster (135/95 lb.)
Rest 45 seconds
Weighted pull-ups (50/35 lb.)
Rest 45 seconds
Burpees
Rest 45 seconds
*Score is total reps across all 5 rounds