The CrossFit Total The CrossFit Total Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

Nocturna Metcon (AMRAP – Reps) In teams of 2 25 min AMRAP Station 1, Wall Balls 20/14 & Wall SitsStation 2, Deadlift 135/95 & Bar HangStation 3, Pull-ups & OH Plate 45/25Station 4, Goblet Squats 53/35 & HS HoldStation 5, Knee to Elbow & PlankStation 6, Calorie Row & Hollow Hold Rest one minute, then […]

Stoner Metcon (AMRAP – Reps) E4MOM for 16 minRx:400m Run10 Burpees OTBarME Clean/Jerk 155/105 Scaled:115/80 *Score=# of Clean/Jerks completed

Cry-baby Back Squat (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) 8 min AMRAPRx:10 Wall Ball Shots 20/1410 Pull-ups Scaled:10 Wall Ball Shots 14/1010 Ring Pull-ups or Banded Pull-ups

Dread Metcon (AMRAP – Rounds and Reps) Partner WOD 25 min AMRAPRx:Partner A:200m Farmers Carry 53/35Partner B:4 STO 135/958 Front Squats 135/9512 Box Jumps 30/24 Scaled:35/1895/6524/20 *Partner A walks the 200m as Partner B is working on the movements. Swap once your partner returns. Your score is the rounds + reps of the movements.

Plunge Overhead Squat (1-1-1-1-1-1-1) Metcon (AMRAP – Reps) 12 min Ascending AMRAPRx:200m Row1 HSPU200m Row2 HSPU200m Row3 HSPUetc. Scaled:HSPU on Box *Score=# of HSPU

Sucker Metcon (Time) 5 RFTRx:5 Power Snatch 115/805 Squat Snatch 115/8010 T2B10 Barbell Push-ups Scaled:5 Power Snatch 95/655 Squat Snatch 95/6510 Knees to Hips10 Barbell Push-ups

Partner WOD Metcon (Time) For time:Buy In: 800m Run togetherThen, 4 RFT:20 Clean/Jerk 115/8020 Burpees Over the BarCash Out: 200 DU *One partner working at a time.

Daniel Daniel (Time) For Time:50 Pull-ups400 meter run21 Thruster, 95#800 meter run21 Thruster, 95#400 meter run50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. To learn more about Daniel click here

Gasp Metcon (AMRAP – Reps) TabataRx:Push-upsAir SquatsKB Deadlift 70/53Hollow Rocks Scaled:53/35 *1 min rest between each tabata.