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friday

9/11 tribute 2001 run 11 box jumps 30/24 11 thursters 135/95 11 C2B 11 power cleans 185/125 11 HSPU 11 KBS 70/53 11 T2B 11 DL 185/125 11 push jerks 135/95 2001 meter row...

thursday

Korwod: 5 Rounds not for time 5 evil wheels 5-15 ghd depending on how many you have done before in your crossfit career 30 sec hollow hold Wod: 12 min AMRAP  3 squat snatch 165/115  6 BFB 9 C2B  ...

wednesday

Strength: push press 3x5 77.5% 2x3 82.5% 2x2 87.5% Wod: 21-18-15-12-9-6-3 hang power clean 95/65 30 DU...

tuesday

Strength: Back squat 3x5 72.5% 2x3 82.5% 2x2 87.5% * or just slightly heavier than last week Wod: 21-15-9 snatch 95/65 wallball  box jumps...

monday

"Hotshots 19"...

friday

Strength: DL 3x5 75% 2x3 80% 2x2 85% Wod: "flight simulator"...

thursday

work on weakness or gymnastics Wod: 5 rounds of 2 min on 1 min off 5 clean and jerk185/125 DB step overs 50s/35s...

wednesday

Strength: Strict press 3x5 75% 2x3 80% 2x2 85% Wod: 13 min AMRAP 13 cal row 13 thrusters 95/65 13 burpees...

tuesday

Strength: work up to 5 solid single snatches above 85% Wod: 5RFT 12 GHDSU 12 OHS 95/65...

monday

Strength: back squat  3x5 at 75% 2x3 at 80% 2x2 ar 85% Wod: 1 mile run for time...