500m Run
21 Pistols
9 Games Standard Pushups
1000m Run
15 Pistols
15 Games Standard Pushups
1 mile run
9 Pistols
21 Games Standard Pushups

Complete 5 rounds:
5 one arm DB power snatch RT @ 45lbs
5 one arm DB overhead squats RT  @ 45lbs
5 one arm DB power snatch LT @ 45lbs
5 one arm DB overhead squats LT @ 45lbs
Max Rep Weighed Pull Up @ 25lbs (4-3-4-3-3)

3RFT:
50 DB SDHP @ 30lbs
21 DB Swings @ 50lbs
12 Dips

13:23

5RFT:
9 deadlifts @ 95lbs
6 hang snatches @ 95lbs
3 overhead squats @ 95lbs
8:53

2.5 mile run @ Gwynett County Park in GA. The run was at a hilly track that measured 1.75 miles around.

1-2-3-4-5 reps of:
115lb Clean and Jerk
1 round of Cindy between C&J  
9:45

WOD 1 -  10 minute time cap

50 db thrusters @ 20lbs
400 meter run
–> then max pull ups with remaining time: 26 pullups

rest 7 minutes then

WOD 2 – For Time – 5 rounds
“tURkeY tiMe”
10 owls @ 45lbs
10 db swings @ 45lbs
10 burpees
200 meter run @ 8.8mph


14:26

1000m Run
100 Pushups
10 DB Snatches @ 45lbs (R/L)

10:53

Treadmill Conditioning

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

Lynn-ish

5 rounds of:

Max Reps @ 45lb Weighted Pushups
Max Rep Pullups

1: 14/7
2: 17/6
3: 17/6
4: 13/4
5: 12/5

Treadmill Conditioning

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

4 Rounds for total reps:
3:00 minute interval

25 SDHP
-then-
Max Reps of DB Squat Cleans and Burpees
Rounds 1 & 3: DB Squat Cleans
Rounds 2 & 4: Burpees

1: 27
2: 26
3: 27
4: 25

Back Squat: 5 @ 205lbs, 3 @ 230lbs, 3 @ 245lbs

5 RFT:
15 Swiss Ball Pushups
30 Lunges

6:48

80 Squats
10 DB Push Press @ 30lbs
60 Squats
20 DB Push Press @ 30lbs
40 Squats
30 DB Push Press @ 30lbs
20 Squats

 8:24

3 Rounds:

500m Run
1: 21 OWLS @45lbs
2: 21 Box Jumps
3: 21 Pistols
12 HSPUS

Deadlift 5x5

175-205-215-225-245lbs

5RFT:
20 SDHP @ 30lbs
10 DB Swings @ 55lbs
5 KTE

10:50

15 minutes to find 1RM Push Jerk: 195lbs
15 minutes to find 1RM Front Squat: 215lbs

-then-

3x3 @ 75% (165lbs) Front Squat 1RM. Rest exactly 2 minutes between efforts.

Handstand Hold 30 seconds

15-12-9 Reps of:
DB Snatch Left Arm @ 30lbs
GHD Situps
DB Snatch Right Arm @ 30lbs
Toes to Bar

Crossfit LA Inversion Challenge

Handstand Hold 35 seconds

1 Snatch on the minute for 10 minutes: 95-115lbs
1 Clean and Jerk on the minute for10 minutes: 115-155lbs

A: 30 Pullups/Dips

B: 3 Rounds of:
500m Run
15 Dips
21 V-Ups

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

155-165-170-175-180lbs
185-195-195-190-175lbs

DB Snatch 1-1-1-1-1-1
30-35-40-45-50-55lbs

3 Rounds of:
100ft Walking Lunges
10 HSPUS

5 Rounds:
10 Dumbbell squat cleans @ 25lbs
15 Box Jumps
20 Situps

9:42

5 x 300m Sprints
-2 min rest interval-
---------------
Death by Pushups
1 pushup minute 1
2 pushups minute 2
etc....

17 rounds

AMRAP 10 of:
6 DB Press Left @ 35lbs
6 DB Press Right
6 Weighted Situps(same dumbbell)
6 Pistols


9 Rounds + 3 DB Press Right

Back-Off Week
21-15-9 Back Squats @ 105lbs
15-12-9 HSPUS

AMRAP 20 minutes of:
25 SDHP @ 30lb DB
25 Pushups

8 Rounds + 4 Pushups

Clean and Jerk 1-1-1-1-1-1-1

95-115-125-135-145-150-155lbs

-----------------------------------
4 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort

1: 4:08
2:4:00
3: 3:59
4: 3:53

Bench Press 1-1-1-1-1-1-1
165-175-185-195-205-210-215lbs