Shannie Boo Boo

Workout of the Day

A.
“Kelly”
Five rounds for time of:
400m Run
30 Box Jumps (24 / 20)
30 Wall-Balls (20 / 14)

Paul

Workout of the Day

A.
Push Jerk 4-4-4-4-4
Every 2 minutes, for 10 minutes: 4 jerks

Increasing the load each set, establish a moderately heavy set of 4 (not a 4 rep max!)

B.
AMRAP in 12 minutes of:
3-6-9-12-15-18-21 etc of:
Kettlebell Swings (53 / 35)
Hand Release Push-ups
Pull-ups

Rx+ 70/53, Deficit HSPU (25/15 lb hi temp plates), CTB

A CrossFit Pregnancy: Healthy Mother, Healthy Chid 

Workout of the Day

A.
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 2 reps at 80-85%

B.
AMRAP in 12 minutes of:
12 Jumping Back Squats (45 / 35)
24 Double-unders
12 Jumping Lunges – Alternating (45 / 35)
24 Double-unders

Andrea

Workout of the Day

A.
In teams of two, complete the following for time:
400m Run
50 Deadlifts (185 / 125)
400m Run
50 Pull-ups
400m Run
50/40 Calories on Rower
400m Run
50 Wall-Balls
400m Run
50 Slam Balls (pick weight)

*Both partners run every 400m

**While one person works, the other is holding DBs or KBs in the farmers carry position (50 x 2/ 35 x 2)

Coach Bob

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
21 Calories on Assault Bike (ladies: Airdyne)
15 Thrusters (115 / 75)
9/7 Bar Muscle-ups

Rx+ Ring Muscle-ups

Andrea

Workout of the Day

A.
Snatch + OHS
Every minute, for 12 minutes: 1 Snatch + 1 Overhead Squat

Starting moderately heavy, increase the load every 3 minutes (4 loads by feel)

B.
Three rounds for reps of:
Min 1: Alternating DB Power Snatches (50 / 35)
Min 2: Row for Calories
Min 3: Box Jump Overs (24 / 20)
Min 4: Rest

Lacey

Better remember to put your equipment away, folks. Study Links Gym Goers Who Don’t Put Weights Away With Sexual Dysfunction | The Overheard Press

A.
Every minute, for 10 minutes:
20-50 Double-unders

B.
For time:
70 Burpees to Target 6 inches above reach
60 Abmat Butterfly Sit-ups
50 Kettlebell Swings (53 / 35)
40 Pull-ups
30 Handstand Push-ups

Look at all those Resting Beach Faces

Workout of the Day

A.
Push Press + Strict Press
Every 2 minutes, for 10 minutes (5 sets): 1 PP + 1 SP

Increase the load each set

B.
For time:
600m Run
30 Shoulder to Overhead (115 / 75)
400m Run
20 Shoulder to Overhead (135 / 95)
200m Run
10 Shoulder to Overhead (155 / 105)

Rx+ 135 / 95 – 155 / 105 – 185 / 115

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Workout of the Day

A.
Front Squat
Every 2 minutes, for 10 minutes: 3 reps at 75-80%

B.
AMRAP in 10 minutes of:
21 Wall-Balls (20 / 14)
12 Toes to Bar

Noble and Seth

Workout of the Day

A.
In teams of only you, complete the following for time and reps:
CrossFit Games Open Workout
17.1
17.2
17.3
17.4
17.5

*16 hour cap