Weighted Pull up 3-1-3-1-3-1 WOD 3 Rounds for # of Reps -1 minute Overhead Squat (95/65) -1 minute Burpees -1 minute Toes to Bar Score is total number of reps  

Pre WOD: 2×5 Front Squat WOD: 20 minute AMRAP 10 Box Jumps 10 Pull ups 10 Push ups 200 meter run

“Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 Read More …

Back Squat: 1-10-1-20-1-30

Buy in: 1 mile run 1:00 Minute rest 2 Rounds of : 15 Hang snatch @ 75 lbs/ Women 45 lbs 15 Box jumps 20 Pushups 15 Box jumps 15 Hang snatch @ 75 lbs/ Women 45 lbs Buy out: Read More …

5 Rounds for time: 5 Deadlift @ 275 10 Burpees

CrossFit Games 12.3: Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   Good job tonight Alana & Jim!

1 mile run for time, and then: 8 Minute AMRAP 3 Ring Dips 3 Thrusters, 115 lbs 3 Squat Cleans, 115 lbs  

5×5 Back Squat 5×5 Deadlift 5×5 Shoulder Press Helen 3 rounds for time: 400 meter run 21 1.5 pood kettlebell swings 12 pullups

-Rest.  Stretch.  Relax.