Today's Workout:
A. 5-4-3-2-1 reps for time:
Front Squat (185/135 lbs)
Push Jerk (185/135 lbs)

Rest 2:00

5-4-3-2-1 reps for time:
Front Squat (185/135 lbs)
Push Jerk (185/135 lbs)

B. In teams of 3:
10K Row

Athletes change every 250 Meters.

Today's Workout:
A. 10-8-6-4-2 Deadlifts

Load should be climbing.

B. For time:
1,000-meter Run (2-400s and 1-200)
25 Power Cleans (135/95 lbs)
25 Box Jump Overs (24/20")
25 Chest to Bar Pull-ups
50 Wall Balls (20/14 lbs)
25 Chest to Bar Pull-ups
25 Box Jump Overs (24/20")
25 Power Cleans (135/95 lbs)

C. 3 sets, not for time, of:
30 Hip Extensions
20 GHD Sit-ups or 40 Ab-mat Sit-ups

Today's Workout:
A. Bench Press 5-5-5-5-5

These 5 sets should be "working sets".

B. For time:
21 Thrusters (95/65 lbs)
21 Kettlebell Swings (70/53 lbs)
400 Meter Run
15 Thrusters
15 Kettlebell Swings
400 Meter Run
9 Thrusters
9 Kettlebell Swings
400 Meter Run

*Absolutely NO DROPPING the barbells.

C. 5 sets of:
Unbroken set of Muscle-ups or 5 Muscle-up Progressions

Today's Workout:
A. Every minute on the minute for 12-minutes:
Clean and Jerk x 1 rep at 75-85%

Use the same load for all 12 sets. Work on speed and consistency in each rep.

B. 5 rounds each for time, of:
10 Chest to Bar Pull-ups
25/20 Cals on the Rower
50 Double Unders
Rest 1-minute between rounds

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Snatch x 2 reps

Does not need to be tap and go, but you may not step away from the barbell.

B. 3 rounds for time:
500m Row
12 Burpees
21 Box Jumps (24/20")

Games Week Class Schedule

Monday, July 20^th: NORMAL CLASS SCHEDULE

Tuesday, July 21^st: NORMAL CLASS SCHEDULE

Wednesday, July 22^nd: NORMAL CLASS SCHEDULE

Thursday, July 23^rd: NORMAL CLASS SCHEDULE

Friday, July 24^th: CLOSED – Watch the CrossFit Games

Saturday, July 25^th: CLOSED - Watch the CrossFit Games

Sunday, July 26^th: CLOSED - Watch the CrossFit Games

Monday, July 27^th: NORMAL CLASS SCHEDULE

How to watch the CrossFit Games: http://games.crossfit.com/article/how-watch-games-2015

“Severin”
50 Strict Pull-ups
100 Hand Release Push-ups
5K Run

Today's Workout:
A. Every 2-minutes for 10 minutes (5 sets):
10 unbroken Hang Power Cleans, climbing – you choose the weight

B. "2015 Masters - The Sandwich"

For time:

 80-Calorie Row

 40 Shoulder-to-Overhead (155/105 lb.)

 80 Deadlifts (155/105 lb.)

Today's Workout:
A. 5 supersets of:
Banded Deadlift x 10-12 reps @ 10X0
Bench Press x 5-6 reps
Rest 2-minutes

B. "Karen"
For time:
150 Wall Ball Shots (20/14 lbs)

Time cap: 15-minutes

C. Three sets of:
Hollow-Rocks x 60 seconds

GAMES WEEK CLASS SCHEDULE:

Monday, July 20^th: NORMAL CLASS SCHEDULE

Tuesday, July 21^st: NORMAL CLASS SCHEDULE

Wednesday, July 22^nd: NORMAL CLASS SCHEDULE

Thursday, July 23^rd: NORMAL CLASS SCHEDULE

Friday, July 24^th: CLOSED – Watch the CrossFit Games

Saturday, July 25^th: CLOSED - Watch the CrossFit Games

Sunday, July 26^th: CLOSED - Watch the CrossFit Games

Monday, July 27^th: NORMAL CLASS SCHEDULE

How to watch the CrossFit Games: http://games.crossfit.com/article/how-watch-games-2015

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Front Squat + Push Press + Thruster

You may use the rack for this.

B. Every minute on the minute for 20-minutes (5 sets):
Min 1: 15/12 Cals on Assault Bike
Min 2: 10 Clean and Jerks (135/95 lbs)
Min 3: 20/16 Cal Row
Min 4: 5 Power Snatches (135/95 lbs)

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Snatch + OHS + Snatch

B. 5 rounds for time, of:
12 Chest to Bar Pull-Ups
12 Burpees
200m Run

Today's Workout:
A. Every minute on the minute for 15-minutes:
Clean and Jerk x 1 rep

Climb 5-10# every minute, then every 5th minute back off the weight and climb again.

B. 21-15-9 rep rounds for time, of:
Deadlifts (275/185 lbs)
Box Jumps (30/24")

Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Back Squat x 3 reps @ 80-85%

B. For time:
1200m Run
100 Air Squats
80 Ab-mat Sit ups
60 Hand Release Push ups
40 Chest to Bar Pull ups

Today's Workout:
A. Every two minutes, for 20 minutes (10 sets), complete:
Clean x 1 rep

Build up over the course of the 8 sets to today’s 1-RM.

B. Every 2:30 minutes for 20-minutes (8 sets):
3 Muscle-ups
5 Power Cleans (185/135 lbs)
7 Burpees

*No Muscle-up, sub Muscle-up Progression on low rings with press to support or jumping dip.

Today's Workout:
A. Three sets, not for time of:
Muscle-Ups* x 5/3 reps unbroken
Handstand Hold x 45-60 seconds
Double Unders x 40-50 reps

*No Muscle-up, sub Ring Dips x 10-12 reps

B. Every 2-minutes for 10-minutes (5 sets):
Deadlift x 3-4 reps @ 75-85%

Do not sacrifice mechanics for load.

C. 3 rounds for time:
21 Cals on Rower
15 Box Jumps (24/20")
9 Power Snatch (115/75 lbs)

Today's Workout:
A. Every 90 seconds, for 15-minutes (10 sets):
Split Jerk x 1 rep

Work up to a heavy single FOR THE DAY.

B. For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 10 Toes to Bar
Minute 2 – 10 Front-Racked Barbell Lunges (135/95 lbs)
Minute 3 – 10 Push Press (135/95 lbs)

You’ll hit each of these stations 8 times.

"Performance/Fitness"
For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 10 Knee Raises or Ab-mat Sit-ups
Minute 2 – 10-12 Dumbbell Walking Lunges
Minute 3 – 10 Dumbbell Push Press

You’ll hit each of these stations 8 times.

Today's Workout:
A. Every 2-minutes, for 20-minutes (10 sets):
Pause Front Squat + 2 Front Squats

Pause in the bottom of the squat for 2 full seconds.

B. "Helen"
3 rounds for time, of:
Run 400 Meters
21 Kettlebell Swings (Full vertical bell - 53/35 lbs)
12 Pull-ups

Time cap: 18 minutes

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Snatch DL to pockets (pause) + Snatch

Work positioning and consistency! Go how you feel.

B. 3 sets of:
Snatch Pulls x 3 reps @ 105% of 1RM Snatch
Rest as needed

C. For time:
Row 1000 meters

and then . . .

Three rounds for time of:
10 Thrusters (135/95 lbs)
15 Burpees over the Barbell

Today's Workout:
Scheduling Reminder: We are following a NORMAL Class Schedule today - 8:30am and 10:00am classes.
A. Every 2 minutes, for 12 minutes (6 sets), complete:
Sets 1-5: Back Squat x 5 reps @ 83-85%
Set 6: Back Squat x Max Reps @ 83-85%

B. "Lumberjack 20"
For time:
20 Deadlifts (275/185 lbs)
Run 400m
20 KB swings (70/53 lbs)
Run 400m
20 Overhead Squats (115/75 lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pull-ups
Run 400m
20 Box Jump Overs (24/20")
Run 400m
20 Dumbbell Squat Cleans (45/35 lbs)
Run 400m

"Performance/Fitness"
For time:
20 Deadlifts (225-185/155-125 lbs)
Run 400m
20 KB swings (53/35 lbs)
Run 400m
20 Overhead Squats (75-65/55-45 lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups or Ring Rows
Run 400m
20 Step Overs (24/20")
Run 400m
20 Dumbbell Squat Cleans (30-20/20-10 lbs)
Run 400m

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule TODAY, July 3rd - 8:30am and 10:00am classes only. Tomorrow, Saturday, July 4th, we will have a Normal Class Schedule - 8:30am and 10:00am classes.
A. Every two minutes, for 20 minutes (10 sets), complete:
Snatch x 1 rep

B. "Helen"
3 rounds for time, of:
Run 400 Meters
21 Kettlebell Swings (53/35 lbs)
12 Pull-ups

Time cap: 15-minutes

"Fitness"
3 rounds for time, of:
Run 300 Meters
21 Russian Kettlebell Swings
12 Jumping Pull-ups

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule tomorrow, July 3rd - 8:30am and 10:00am classes only. Saturday, July 4th, we will have a normal Class Schedule - 8:30am and 10:00am classes.
A. Every 2-minutes for 16-minutes (8 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 8 sets. Work on speed and good footwork.

B. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

Time cap: 12-minutes

"Fitness"
25-20-15-10-5 rep rounds for time, of:
Double-Under attempts
Sit-ups (use DBs for feet if necessary)

C. Three sets, not for time, of:
Hip Extension x 8-10 reps
Banded Face Pulls x 20-25 reps
Reverse Plank on Hands x 30-45 seconds
Rest as needed

Today's Workout:
Scheduling Reminder: We will be following a modified Class Schedule on Friday, July 3rd - 8:30am and 10:00am classes only. Saturday, July 4th, we will have a normal Class Schedule - 8:30am and 10:00am classes.
A. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 70%

B. For time:
80 Squats
70 Push-ups
60 One-legged squats, alternating
50-Calorie row
40 Single-arm overhead squats (35 lbs Dumbbell)
30 Handstand push-ups
20 Thrusters (35 lbs Dumbbells)
10 Muscle-ups

Time cap: 25-minutes

Scaling options:
"Performance"
For time:
60 Squats
50 Push-ups
40 One-legged squats, alternating
35-Calorie row
30 Single-arm overhead squats 
20 Handstand push-ups
15 Thrusters
10 Muscle-up Transition + Ring Dip

"Fitness"
For time:
40 Squats
35 Push-ups (knees)
30 Assisted One-legged squats, alternating
25-Calorie row
20 Single-arm overhead squats 
15 Handstand Kick-up + 3 second Hold
10 Thrusters
10 Muscle-up Transition