Matty subbing a kettlebell swing with a dumbbell swing

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Workout

Snatch
2 reps at 72.5% 
2 reps at 77.5%
2-2-2 reps at 82.5%

Then,

In teams of 3, complete in order for time: 
Row 300 calories
300 wall-ball shots

Courtnay

Watch the "Handstand Virtuosity" three-part series with our very own Laurie Galassi, filmed at CrossFit Santa Cruz

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Workout

8-rep-max back squat 

Then,

25 minutes:
Run 800 meters
10 strict pull-ups
10 strict ring dips
10 strict toes-to-bars

Read "Warming Up and Stretching: The Neglected Disciplines" by Bill Starr, CrossFit Journal contributor

Watch "An Effective Warm-up" from CrossFit.com

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Rest Day

Walker and Keith 

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Workout

5 rounds for time: 
1 legless rope climb
6 push jerks (155 lb.)
8 stone shoulders (100 lb.)
16 wall-ball shots (30 lb.)

Warming up

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Workout

Push press 4-4-4-4

Then,

3:00/2:00/1:00 for total reps: 
Row for calories
Hang power cleans (135/95 lb.)
Burpees

Tristen and Laurie

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Workout

5 rounds for total time: 
Sprint 100 meters
15 kettlebell swings (24/16 kg)
Rest 2:00

Allison doing kipping pull-ups and Nicole doing butterfly pull-ups

Do you prefer a regular kip or butterfly? How about a strict pull-up? Post to comments. 

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Rest Day

Jacqui and Angel

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Workout

Snatch with a pause below the knee, building to a heavy single

Then,

For time: 
25 chest-to-bar pull-ups
21-15-9
Box jumps (24/20 in.)
Push presses (115/75 lb.)
25 chest-to-bar pull-ups

Forrest

Watch "Overhead Wrist Position" with two-time Olympian Chad Vaughn

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Workout

Back squat 4-4-4-4

Then,

9-minute AMRAP:
15 front squats (95/65 lb.)
45 double-unders

Cara and Felipe

"We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach 'evidence-based fitness.'" —Greg Glassman, from"Understanding CrossFit"

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Workout

Clean with a pause below the knee, building to a heavy single

Then,

3 rounds for time: 
Run 400 meters
12 deadlifts (245/165 lb.)
24 push-ups