Ree

Workout of the Day

A.
Front Squat 4-4-4-4-4
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps

Starting moderately heavy, increase the load each set

B.
For time:
30-20-10 rep rounds of:
Back Squats (135 / 95)
Burpees Over the Bar

In Defense of Squats for Old People | Starting Strength

16.4 Rules and Standards

Workout of the Day

A.
Trainer Choice / Open Gym / Active Recovery / CF Open 16.4 Prep

Scaled and Masters Tips: 

Tommy

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 5-10 Handstand Push-ups
Min 2: 5-10 Pull-ups

If you can you do the above movements strict, do that instead.

B.
For time:
21-15-9-9-15-21 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)

Rx+ 30 / 20, 27 in / 22 in 

Now if only every school, hospital and business around the country did the same:

Burpee Box Jump Overs

Workout of the Day

A.
For time:
500m Row
400m Run
50 Deadlifts (155 / 105)
400m Run
50 Kettlebell Swings (53 / 35)
400m Run
50 Toes to Bar
400m Run

It’s what you do in the dark that puts you in the light | Michael Phelps | Under Armour

Kim

Congrats to everyone who got their first bar muscle-up!

Workout of the Day

A.
Push Press 6-6-6-6
Every 3 minutes, for 12 minutes: 6 reps

Starting moderately heavy, increase the load each set

B.
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-Unders

Rx+ 105 / 65

Last done: 12/1/15

Aaron

Workout of the Day

A.
Front Squat 6-6-6-6
Every 3 minutes, for 12 minutes: 6 reps

Starting moderately heavy, increase load each set to establish a heavy set of 6

B.
AMRAP in 12 minutes of:
10 Thrusters (95 / 65)
10 Alternating Front Rack Lunges (95 / 65)
10 Box Jump Overs (24 / 20)

16.2 Rules and Standards

Workout of the Day

A.
CrossFit Games 16.3
AMRAP in 7 minutes of:
10 Power Snatches (75 / 55)
3 Bar Muscle-ups

Scaled:
AMRAP in 7 minutes of:
10 Power Snatches (45 / 35)
5 Jumping Chest to Bar Pull-ups

16.2 Rules and Standards

Workout of the Day

A.
Trainer Choice / Open Gym / Active Recovery / CF Open Prep

Read the rest of the 16.2 rules here

Kevin, Amy, and Amanda

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 2 snatches

Starting moderately heavy, increase the load every 3 minutes

B.
Three rounds, each for reps:
1 Minute of Hang Power Snatches (95 / 65)
1 Minute of Ring-Dips
1 Minute of Box Jumps (24 / 20)
1 Minute Rest

Rx+ 115 / 75 power snatch, muscle-ups

Rocky Balboa Wins $45 million Lawsuit Against CrossFit

Russ and Larry (I sense a 15.5 repeat)

Workout of the Day

A.
For time: 1k Row

B.
“Diane”
21-15-9 rep rounds of:
Deadlifts (225 / 155)
Handstand Push-ups