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Level Two
A1. Walking Russian Twists (Hold Plate Close) w/ Plate x10x3 :30 Rest
A2. Walking Tree Tops w/ Plate x10x3 :30 Rest
A3. OH Walking Lunges w/ Plate x10x3 :30 Rest

15:00 AMRAP
200m
5 Burpees
10 Hip Power Cleans (95 lb, 75lb)
*Total Rounds Recorded

Level One (Day 9)
Skill
Snatch

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

Five Simple Solutions to Preventing Lower Back Pain
*Post thoughts to comments

“One man practicing sportsmanship is far better than 50 preaching it.” – Knute Rockne

Announcements

• Coach Shane’s South Side Strength program starts next week! Learn more and sign up here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
A. Freestanding Handstand Holds :10-30 x 7 Rest :45
B1. Kneeling MB Chest Pass & Catch (Partner) x8x4 Rest :30
B2. Kneeling MB Soccer Throw & Catch (Partner) x8x4 Rest :30
C1. Forwards Rolls x6x4 Rest :30
C2. Speed Ladders x6x4 Rest :30
D. Max L-Sit Hold

Level One (Day 9)
Skill
Snatch

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

A New Look at Walking
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“He who knows others is wise. He who knows himself is enlightened.” – Lao Tzu

Announcements

• Coach Shane’s South Side Strength program starts next week! Learn more and sign up here. 
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
Max Clean & Jerk
Max 2K Row

Extra Credit:
GH Raises x5x2
DB Hip Thrusts x5x2

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
5 Jumping Pull-ups
5 DB Thrusters
5 Burpees
*Total completed rounds recorded

Lack of exercise kills roughly as many as smoking, study says
*Post thoughts to comments

“Weakness of attitude becomes weakness of character.” – Albert Einstein

Announcements

• Coach Shane’s South Side Strength program starts next week! Learn more and sign up here. 
• Our interns are offering free assessments for current members for one more week! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

All Levels
Partner Workout
5 Rounds
100 M Sled Run
50 M Farmers Walk
25 M Yolk Walk
*Relay race style

Announcements

• Coach Shane’s South Side Strength program starts next week! Learn more and sign up here. 
• Our interns are offering free assessments for current members for one more week! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

All Levels
A1. RDL x8x3 by feel Rest :45
A2. L-Chin-ups x6-8×3 Rest :45
A3. DB Hip Thrusts x15x3 Rest :45

7 Rounds
7 UB OVHD Squats (135 lb, 95 lb)
7 Rocket Jumps
7 DB Snatches (55 lb, 35 lb)
7 Ring Rows

Paleo Athletes Uncovered: Olympic Hopeful Ursula Grobler
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“Most people never run far enough on their first wind to find out they’ve got a second.” – William James

Announcements

• Our interns are offering free assessments for current members for one more week! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
CrossFit Total Day
1 RM Press
1 RM Squat
1 RM DL
*Athletes will need to arrive at least 15 min. prior to the class start time in order to warm-up for CFT.
*Athletes will be responsible for completing the warm-up before class starts.
(There will be a sample warm-up on the board you may do)
*Athletes will have 20 minutes to find their 1 RM on each of the above lifts. When class starts, the first 20 minutes will begin for the Press.
*Max rep attempts must be witnessed by a coach in order for the lift to count.

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial
*15:00 Cap

The CrossFit Total
*Post thoughts to comments

“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” -Mia Hamm

Announcements

• Our interns are offering free assessments for current members for one more week! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
A1. Partner Over/Under MB Pass x10x3 Rest :30
A2. Kneeling MB Chest Pass & Catch (Partner) x10x3 Rest :30
B1. Wall Balls x10x5 Rest :30
B2. Dynamic Horizontal Ring Row (Hollow Body to Extension) x5x5 Rest :30
C1. Backward Sled Pull xdown and back x5 Rest :30
C2. MB SLDL to Reverse Lunge x 5/leg x 5 Rest :30
D1. V-ups x25x2 Rest :30
D2. Kneeling Palloff x15/side x 2 Rest :30

Level One (Day 6)
Skill
Front Squats
Deadlifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

The Legend of Mark Brown
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“Never let the fear of striking out get in your way.” – Babe Ruth

Announcements

• Our interns are offering free assessments for current members for one more week! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.

Level Two
Press x2x10 @ 65-70% Rest :45

7 Rounds
3 Strict Pull-ups
6 Burpees
3 WTD Box Jumps (35 lbs, 20 lbs *step down)
6 DB Step-up/ leg (35 lbs, 20 lbs)

Extra Credit
Powell Raise x8/arm x 2
Trap 3 x 8/arm x 2

Level One (Day 6)
Skill
Front Squats
Deadlifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

How to Prepare for a One Rep Max Strength Test
*Post thoughts to comments

“Failure is not fatal, but failure to change might be.” – John Wooden

Announcements

• Our interns are offering free assessments for current members for one more week! Learn more here.
• Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.