Note: There will be NO CrossFit Kids this Saturday! Laura with her number one fan, Cam, cheering her on! Strength Deadlift (Build to heavy set of 4 reps) Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 4 reps Rest 2 minutes Build load every set. Conditioning Complete rounds of 30, 20 and 10 reps for time of: 32/24 kg Kettlebell Swings Shoulder to Overhead (115/75 lbs) Pull-Ups The goal should be to complete each station in no more than 3 sets!Read more

CrossFit Kids- 4:30pm Mobility- 5:00-7:00pm CrossFit Endurance- 5:30pm (at CFG) Vee rocks her overhead lockout! Technique Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Strength Clean and Jerk (Build to heavy 1.1) Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1(rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+Assume “Squat Clean” Conditioning CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# Pick a weight that will challenge you, but you can move with good form.Read more

Carl looks STRONG doing his KB Swings! Strength Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight Rest 30 seconds Strict Pull-Ups x Max Reps Rest 30 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 3 minutes Weighted Pull-ups (Track heaviest set of 3 reps) Weighted Supinated Grip Pull-Ups (Track heaviest set of 3 reps) Strict Pull-Up (Track largest single set) Strict Supinated Grip Pull-Ups (Track largest single set) Conditioning Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Row 500 Meters Run 400 Meters 30 Push-Ups Track the fastest single round completed In the comments, write the other three round times. Aim to keep rounds as evenly paced as possible, don’t crash and burn… and don’t save up until the last round.Read more

Shannon looking strong w her overhead dumbbell lockout! Strength Shoulder Press (Track heaviest 1RM of the day) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% Conditioning Complete as many rounds and reps as possible in 7 minutes of: 7 Strict Handstand Push-Ups 7 Ring Dips 7 Burpees Modifications- HSPU: 7 Kipping HSPU 3 Negatives 3 Wall Climbs 7 Seated DB Press (heavy) Dips: 7 Matador Dips 7 Box DipsRead more