Rest Day

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Watch "Healing the Spirit" from the CrossFit Journal

20-minute AMRAP, in teams of 2: 
60 sit-ups (one athlete working at a time)
400-meter run (both athletes run)
200-meter farmer carry (70/53 lb., one athlete may begin while their partner is still running)

Every minute for 8 minutes: 
6 overhead squats (105/78 lb.)
*Add 20/15 lb. from last time

21-18-15-12-9-6-3 reps for time: 
Chest-to-bar pull-ups
*Unbroken sets

3-rep-max hang power clean

12-minute AMRAP: 
10 hang power cleans (135/95 lb.)
20 push-ups
40 double-unders

Rest Day

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Read "Diapers and Dumbbells" in the CrossFit Journal

AMReps in 2 minutes: 
Strict handstand push-ups

On the minute for 10 minutes: 
5 deadlifts (70% of 1RM)

Run 800 meters, rest 3 minutes
Run 800 meters, rest 3 minutes
Run 400 meters, rest 2 minutes
Run 400 meters, rest 2 minutes
Run 400 meters, rest 2 minutes
Run 200 meters, rest 1 minute
Run 200 meters, rest 1 minute
Run 200 meters, rest 1 minute
Run 200 meters, rest 1 minute
Run 200 meters

For time: 
60 wall-ball shots (20/14 lb.)
50-calorie row
40 push-ups
30 dumbbell hang squat cleans (50/35 lb.)
20 single-arm dumbbell overhead lunges (60/45 lb.)
10 bar muscle-ups
 

Rest Day

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REMINDER: Coach Debbie is teaching Yoga for Athletes on Saturday at 11 a.m. The class is open to all levels, free for members and drop-ins are welcome! The focus will be on breathing mechanics, down regulation, active recovery, full range of motion and deep relaxation. 

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Read "The Mighty Nerd: Flipping Out" from the CrossFit Journal

For load: 
Thruster 3-3-3-3-3-3-3

30-seconds on/30 seconds off: 
Toes-to-bars
*Continue until 100 reps are completed