Workout

12-9-6 reps for time of:
Dumbbell clean and jerks (50/35)
Muscle-ups

Rest day or make-up day

__________

Read Athletes Come in Every Size from CrossFit.com.

Workout

4 rounds for time of:
400m run
15 deadlifts (185/125)
15 burpees

Workout

Quarterfinal Test 1

For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

Rest day or make-up day

__________

Reminder

Come in for open gym on Sundays at 9 or 10:15 a.m. with Coach Lucas! Please sign up in advance on Pike 13.

Workout

5 rounds for time of:
25 wall balls (20/14 lbs.)
50 double-unders
5 hang squat cleans (155/105 lbs.)
Rest 2:00

Workout

3 rounds for time of:
800m run
30 kettlebell swings (53/35)
30 pull-ups

Workout

21 rep back squat (last week!)

Then,

4 rounds for time of:
500m row
30 sit-ups

Rest day or make-up day

__________

Watch Kathy’s Sugar-Free Zone from CrossFit.com.

Workout

5 sets each for load of:
7 unbroken bear complexes

1 bear complex is:
1 power clean +
1 front squat +
1 push press +
1 back squat +
1 behind-the-neck push press

__________

Reminder

Open gym is happening on Sundays at 9:00 and 10:15 a.m. Get signed up on Pike 13.