In warm-up, do 5 rounds of pull-ups, push-ups, and air squats. Pick a reasonable number for each movement; some guidelines are given as merely suggestions. This is not for time, just to get loose for Murph on Monday. The metcon is an AMRAP version of “DT.” Instead of “for time,” let’s see how many rounds you can do of the same rep scheme. Some of you finished 5 rounds in around 10 minutes (4/1/16 was the last time we did this) so can anyone get 7 rounds? 8 rounds? 9???? Strength 5 rounds not for time: 5-8 pull-ups 8-12 push-ups 12-15 air squats Conditioning AMRAP in 15 minutes: 12 deadlifts, 155/105# 9 hang power cleans, 155/105# 6 push jerks, 155/105#Read more

This is a classic “girl” benchmark. If you are newer to CrossFit, there are two ways to scale this workout: one way is to cut the reps to 15 or 20 per round, but still do 5 rounds. This is a good way to get the running in and to feel what it’s like to do 5 rounds. The other way is to do 3 or 4 rounds. The benefit of this method is that you can see where you are after that 3rd or 4th round. It can be a “game time decision” as to whether you stop or continue (at the coach’s discretion) “Kelly” 5 rounds for time: Run 400m 30 box jumps, 24/20″ 30 wall balls, 20/14#Read more

With a running clock of 20 minutes, row 1k for time. Then find a max snatch in the remaining time. Warm up prior to starting and have weights out that you think you will need. You may power snatch or full snatch. At exactly 20:00, row 500m for time. You will have three scores: 1k row time, snatch weight, and 500m row time. In 20 minutes: row 1k find 1RM snatch at 20:00, row 500mRead more

Strength Shoulder Press 5, 5, 3, 3, 2, 2 Conditioning AMRAP in 15 minutes: 7 muscle-ups 7 shoulder-to-overhead, 115/75# 49 double undersRead more

Find a 5 rep max, then do 3 Tabatas with 1 minute rest between movements. Score each separately for total reps. Strength 5RM Back Squat Conditioning Tabata: Thrusters, 75/55# rest 1 minute KB swings, 53/35# rest 1 minute Sit-upsRead more