Announcements

**Don’t forget Happy Hour tonight at Little Woodrows in Southpark Meadows at 7pm!**
Level Two
A1. Front Squat x3x5 @ 60% w/ :03 Pause Rest :30 
A2. Pull-ups x1-3×5 @ 3010 Rest :90 
B. Deadlift x1x5 @ 60% Rest as needed 
C. Step-up x5/leg x 3 w/empty bar Rest :60

Level One (TEST DAY)
A. Deadlift 3RM
B. Press 3RM
C. Back Squat 3 RM
D. 500m Row

FERMENTED FOODS: One of the Best Things You Can Do For Your Health
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“After a storm comes a calm.” – Matthew Henry

Level Two
3 Rounds
500 M Row
400 M Run
10 Perfect Wall Balls
*Maintain a steady recovery pace

Level One
Skill
Snatch

6 Rounds 
:30 KB Swings
:30 Push ups
:30 Tic Tacs
:30 Jump Rope
Rest 1:00

How To Get Big While Doing CrossFit
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Be kind whenever possible; it is always possible.
*Dalai Lama

Level Two
A. In 20:00, Complete 2 Rounds of CFA Warm-up A
B. In 20:00, Complete 5 Rounds for Quality 
3-5 UB Double Unders
3 DB Snatches/Arm @ 60%
3 Broad Jumps

then…
C. Ab Circuit 
Plank Complex x:30/ex x 3
Rest 1:00
*Front, Side, Side, Behind

Level One
Skill
Deadlift

15:00 AMRAP 
5 Deadlifts (RPE 6)
10 Box Jumps
400m / 500m Row

Tip 525: Sleep Better By Taking Vitamin D: Fatigue & Sleep Disorders Are Linked to Low Vitamin D
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“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson

Level Two
3 Rounds for Quality 
5 Push-up
5 Strict Pull-up
5 Goblet Squats
5 Russian Swing
5 Lunges and Twist With Medball
5 Walking Tree Tops
5 MB DL to OVHD

3 Rounds of Core Routine
Seated Chops x10
Rotational lunges, walking x10 each direction
Dead bugs x10
Superman x15
Diagonals x10 each direction
superman w/ twist x10 each direction
Rotational lunge and reach x10 each leg
Strict Toes to Bar x5-10
Hanging leg raises x20 with MB inb/t feet

3 Rounds of Cool-Down Stretch
1:00 Shin on the Wall (:30 / leg)
1:00 SL Hip Extension Hold (:30 / leg)

Level One
Skill
Kip Swing/Jumping Pull-up

6 Rounds
5 Kip/Jumping Pull ups
10 Wall Ball
20 Step ups (20”,16”)
100m Shuffle
*15:00 cap 

The healthy way of eating
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“In the middle of difficulty, lies opportunity” – Albert Einstein

Fight Gone Bad
*In this workout you move from each of five stations after 1:00. This is a 5:00 round from which a 1:00 break is allowed before repeating.

3 Rounds of:
Wall-Balls (20 lbs, 14lbs)
Sumo Deadlift High-Pull (75lbs, 55lbs)
Box Jumps (20″ box)
Push-press (75 lbs, 55lbs)
Row (Max calories)

*The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scaling Options

All Levels
A1. KB Swing x15-20 x 4 Rest :30
A2. Ring Rows x15-20 x 4 Rest :30
A3. Goblet Reverse Lunges x15-20 x 4 Rest :30
A4. SA DB/KB Press x15-20/arm x 4 Rest :30

then…
1 Mile Time Trial
*Time Recorded

Power on Ice: Training Routines of the World’s Best Bobsled and Skeleton Athletes
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“Man is what he believes.” – Anton Chekhov

Level Two
A. In 20:00, Work to a 1 RM Front Squat
B. DB Power Snatch x3/arm x5 @ 80-85% Rest 2:00
C. Deadlift x3x7 @ 80% of 3RM (20 Minutes)

Level One (TEST DAY)
A. Hip Power Snatch
B. Hip Power Clean
C. Back Squat 3 RM
D. :90 Front Plank Hold

Paleo Diet Challenges & Solutions V: 5 Tips for Becoming a Paleo Ninja
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“If you have accomplished all that you planned for yourself, you have not planned enough.” – Edward Everett Hale

Level Two
Strict Pull-up x1-2 15:00 EMOM

then…
6 Rounds of 3:00 AMRAP
10 Touch Jump Touch
20 Tic Tacs/Side
30 Double Unders
2:00 Active Recovery
*1:00 Jump Rope / 1:00 Walk

Level One
Skill
Handstand Push-up Progressions

then…
2 Rounds of 3:00 AMRAP
5 Wall Balls
5 Push ups
10 Tic Tacs
Rest 3:00
*During Rest Accumulate 20 Pull-ups (Any Kind Strict Kip, Partner)

16 Things You Should Have Never Stopped Doing
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“Give me the splendid silent sun with all his beams full-dazzling.” – Walt Whitman

Level Two
CrossFit Triathlon
1 Mile Run
100 Wall Balls (20lb, 14lb, 10”)
2K Row
*For time (45:00 cap)

3 Rounds of Mobility/Stability Circuit
1:00 Calf on the wall stretch (:30/Leg)
1:00 Shin on the wall stretch (:30/leg)

Level One
Skill
Press, Push Press, Jerk

then…
20:00 AMRAP
5 Touch Jumps Touch Interval
5 Tic Tacs/Side (25lb, 10lb)
5 Unweighted Step-ups/Leg (20”)
5 Renegade Row (Push-up, Row R, Row L = 1)
5 Box Jumps (20”, 12’’-16”)

Drinking diet soda linked to depression
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“You must not come lightly to the blank page.” – Stephen King

Level Two
A. In 20 Minutes find a technical 1 RM in the Clean and Jerk
B. 2 Cleans for 15:00 EMOM @ 70-80% of Today’s Max
C. 1 set Max Kip Pull-ups
*Max C&J and Pull-ups Recorded

3 Rounds of Mobility/Stability Circuit
Partner Straddle Stretch :30
10 Fire Hydrants/Per Leg (Slow Tempo)

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
Quick Row Review
3 Rounds
P1 – Row 250m
P2 – 10 Jumping Pull ups + 10 burpees
*Each partner will row a total of 750 M

Congratulations to Judy and Ike for taking first place at this month's CrossFit Classics!