Announcements

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
*Post thoughts to comments

“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
*Post thoughts to comments

“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
*Post thoughts to comments

“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!

Test 7 COA Challenge
In 15 Minute find a
3 RM Deadlift
*Weight recorded

Test 8 COA Challenge
In 7 Minutes find a
1 RM Chin-up
or :10 Chin Over Bar Hold for max weight
*Weight recorded

Test 9 COA Challenge
3 Rounds
2:00 Max Burpees
5:00 Rest
*Total reps recorded

Non Challengers
“Relay Triathlon”
A. 100 Burpee Relay
*25 consecutive/ person
B. 4×400 M Relay
C. 4 K Row Relay
*1K Row Consecutive/ person
**4 person Teams**

All Levels
Challengers:
Make Up Day
*If you are making up yesterdays tests please ensure you have a counter, and you will need to warm yourself up before class
or
Recovery Day
* Skill Practice for the week
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Non-Challengers:
A1. Goblet Squat x10-12×4 Rest :30
A2. DB Press x10-12×4 Rest :30
A3. DB Step-ups x10-12×4 Rest :30
A4. Ring Rows x10-12×4 Rest :30

then…
4 Rounds
800 M Run
Rest 3:00

Is Sugar More Trouble Than It’s Worth?
*Post thoughts to comments

“Don’t be afraid to go out on a limb. That’s where the fruit is.” – H. Jackson Browne