Workout

For load:

Back squat
7-7-7-7

Workout

On the 3:00 for 6 rounds:
400m run

Each run is for time.

__________

Upcoming Event

Like running? Don’t like running but want to run with friends?

Sign up for Wharf to Wharf while spots are still available!

Rest day or make-up day

__________

Watch Eat Fewer Carbs and More Protein from CrossFit.com.

Workout

4 rounds for time of:
15 dumbbell hang squat cleans (35/25 lb)
15 handstand push-ups

Workout

For time:
2,000m row
21 cleans (135/95 lb)
15 thrusters (135/95 lb)
1,000m row
15 cleans
12 thrusters
500m row
9 cleans
9 thrusters

Watch the workout tips from CrossFit.com here.

Workout

For load:
Shoulder press
1-1-1

Push press
3-3-3

Push jerk
5-5-5

Rest day or make-up day

__________

Watch Nutrition: The Teeter-Totter from CrossFit,com.

Workout

Every 4 minutes for 24 minutes of:
6 bar muscle-ups
25 wall balls (20/14 lb)
18/15 cal bike erg

Each round is for time.

Workout

For time:

6-12-18-24-30
Alternating dumbbell snatches (50/35 lbs)
30-24-18-12-6
Push-ups

Workout

For load:

Front squat
5-5-5-5-5-5-5

5 high box jumps after each set.