Tomorrow night at 8pm we will post the first WOD of the CrossFit Open. If you haven’t signed up yet, then DO IT!

Skillwork: OHS
5-3-1 Strength Program Week 3
5-3-1+ Squat

Level 2

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Level 1

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 Sit-ups with a 20# Medicine Ball

Basics

Complete as many rounds as possible in 15 minutes of:
75 pound Push press, 15 reps
15 Knees to Squat position
15 Sit-ups

What are the CrossFit games? Video [wmv] [mov] [HD mov]
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Skill-work: Push-press, KB Swings, MB side throws
5-3-1 Strength Program: Deadlift 5-5-5+

All Levels

FGB Style
3 Rounds
Perform each of the 5 exercises for 1 minute straight.
No rest between exercises, but there is a 1 minute rest between rounds.
Your score is the total number of reps for all 3 rounds.

1. Double Unders or Singles (Count each rep of D/U or every 4th for singles)
2. MB side throws 14# men / 10# women
3. Burpees
4. KB Swings, 55# men / 35# women
5. Push Press, 75 lbs. men / 65# women