Workout of the Day:

Seven rounds for time of:
185/115 pound Front squat, 3 reps
7 L-pull-ups

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Five rounds for time of:
40 Double-unders
30 Box jumps, 24/20 inch box
20 Kettlebell swings, 1.5/1 pood

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Workout of the Day

Thruster 3-3-3-3-3-3-3

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Make sure you dont miss this one. This will help you Fran time like crazy and help you work to RX levels super fast. Come in hang out and have some fun!

Workout of the Day:

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Rest Days!

Workout of the Day:

You have 12 minutes to establish your 1 rep max snatch. This can be a power snatch or squat snatch. If you are a beginner you will be learning the snatch.

Then:

Work on something you suck at or want to improve on.

Workout of the Day:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30/24 inch box
GHD sit-up

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If you cant Rx everything do the below:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 24/20 inch box
Ab Mat sit-up

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Workout of the Day:

Three rounds for time of:
275/185 pound Deadlift, 10 reps
50 Double-unders

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Workout of the Day:

For time:
Run 800 Meters
35 pound Kettlebell snatch, 50 reps
Run 600 Meters
35 pound Kettlebell snatch, 35 reps
Run 400 Meters
35 pound Kettlebell snatch, 20 reps

These are one-arm squat snatches, alternating arms. If you can RX the Snatches (full squat snatches below parallel every rep no cheats) Row instead of Run the rows will be 1000 meters 750 meters and 500 meters.

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Workout of the Day:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.