CrossFit Truth

Squat 5×5 + 5 lbs
Strict Press 3×3 + 5 lbs

100 Hand release push ups
Every time you break 20 double under penalty

Squat 5×5 + 5lbs
Deadlift 3×3 +10 lbs

1-10-1 kettel bell breathing ladder (don’t ask, come and find out!)

15 minutes to find a 1 rep Max Clean and Jerk
Girls goal= bodyweight
Guys goal=1.5 x bodyweight

“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for 5 Cycles.  

Linda

400m Run
15 overhead squats 95/65
5 rounds for time

‎”Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

Back squat 5×5 + 5lbs
Strict Press 3×3 + 5 lbs

Tabata burpees
Tabata squat holds

Squat 5×5 + 5 lbs
Deadlift Previous 1RM for max SAFE reps

10 HR push ups
10 KB swings 2/1.5
10 Toes to bar

10 minute AMRAP

1) 5X3 Snatch @ 75% – rest 60sec.

2)
9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders

For time

WOD
“Filthy 50″
For time:
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35pounds
50 Sit ups
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

25 minute time cap

Mid cycle test

Previous 1RM back squat for max reps
Previous 1RM strict press for max reps

Max rounds in 15 min.

Run 200m
9 UB Hang Squat Cleans @ 135/95
6 Push Jerks @ 135/95

*Rest 1 minute between each round.

Squat 5×5 + 5lbs
Deadlift 3×3 + 10lbs

Then
1000m Row
100 double unders
Then max rep kettle bell swings 1.5/1
10 minute cap. Score is total KB swings