Tim trying to figure out what Birddog is getting ready to do! Crossfit Endurance Bike Ride: 6:00 p.m. Weightlifting Six Sets: 3-Position Snatch (High hang, mid thigh, floor) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) (RX+ 155/115#) 7 Box Jumps (24″/20″) 7 Toes to Bar Accessory Three sets of: Supine Ring Row x 10 reps @ 2111 Rest 30 seconds Hollow Holds x 40-60 seconds Rest 30 seconds  Read more

Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean x 1.1 Rest 10 seconds between singles Metcon In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping the barbell.  Read more

Metcon  Partners alternate whole rounds for time and complete five rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 MetersRead more

Boot Camp: 8 & 9 a.m. (CrossFit Kids is canceled for the remainder of the summer) Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – Noon  Read more

Weightlifting Take 20 Minutes to build to a new 1RM: Front Squat   Metcon “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell  Read more