Run

Strength:
Off


Workout of the Day:
Run 5K

10 to 1

Strength:
Deadlift 1/1/1/1/1/1/1

Workout of the Day:
10-9-8-7-6-5-4-3-2-1
Burpees
Handstand Pushup
Box Jump 24''

Lets Do Some Cleaning

Strength:
One legged, max height box jump. Once max height is achieved, complete three more reps at same height. Do not forget you have two legs

Workout of the Day:
10 Medicine Ball Cleans
50 Pullups

10 Medicine Ball Cleans

50 Pushups

10 Medicine Ball Cleans

50 Situps

10 Medicine Ball Cleans

50 Squats

Run, Jump, Repeat

Strength:
Max distance Broad Jump
Once your max distance is achieved, complete 3 more attempts at that distance

Workout of the Day:
400M run
100 Double Unders

200M run

50 Double Unders

400M run

100 Double Unders

200M run

50 Double Unders

This is one of those workouts that can get in your head, stay cool and collect and do not try and rush the double unders, relax the shoulders and keep your hands at waist level, do not jump any higher than you have to.

Mechanics

Strength:

Squat Clean 5/5/3/3/1

Do not max on this but make it heavy with good form, work on the mechanics

Workout of the Day:

5 Rounds for time:

20-Box Jump 24''

20-Pushup

20-Situp

This should be a quick workout, with the remaining time work on getting inverted and body awareness with some Skin the Cats.

AMRAP

Strength:
Off

Workout of the Day:
AMRAP in 5min
7Pullup/7Pushup
Rest 2min

AMRAP in 5min
7Situp/7Back Extension
Rest 2min

AMRAP in 5min
7Kettle Bell Swings/7Burpees

Grip Strength

Strength:
See Workout of the day

Workout of the Day:
5rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Choose a weight that will challenge you for each exercise. Go as heavy as possible

Sneaky Burpees

Strength:
3 attempts at handstand hold for time as well as 3 attempts at max hold for chin above the pullup bar.

Workout of the Day:
20 Overhead Squats
20 Front Squats
20 Sumo Deadlift High Pull
20Deadlift

Every min on the minute perform 4 burpees regardless of where you are in your reps

Mash Up

Strength:
Off

Workout of the Day:
Tabata Mashup

Kettlebell Swings 1pood
Push Press 65#
Burpees

You will cyle through the above exercises with a 20secs work/10secs of rest protocal, 8x recording your score for each exercise in each round.
Example: 20secs of KBS, 10secs rest, 20secs of PP, 10secs rest, 20secs of burpees, 10secs rest. That would be cyle number 1, you would repeat that for a total of 8cycles

Strength:
Back Squat 1x15
Press 1x15

Workout of the Day:
21-15-9
Box Jumps 24''
Thrusters 95#
Ring Dips

How Can Running Make It Heavier?

Strength:
Off

Workout of the Day:
3Rounds for time:
400M run
7 Push Press 155#M/95#W

I had a couple of comments on taking Ibuprofen for DOMS (Delayed ONset Muscle Soreness) this morning and would like to point you to this post by San Francisco Crossfit on the same subject. It sucks to be in some discomfort but well worth it.
Get Off The Ibuprofen Peoples!!

Don't Stop

Strength:
Weighted Ring Dips 3/3/3

Workout of the Day:
150 Wallballs for time
20#--11'target for men
12#--9' target for women

How is your Core?

Strength:
Clean 3/3/3

Workout of the Day:
AMRAP in 12min
10 Knees to Elbows
10 Deadlifts 185#M/135#W
10 Wallball 20#M/12#W

Just Keep Running

Strength:
Off

Workout of the Day:
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Elbows HIGH!!!

Strength:
Push Press 5/5/5

Workout of the Day:
5 Rounds for time:
10 Front squats--135#
10 Burpees

Running Overhead

Strength:
Overhead Squat 5/3/3/1/1



Workout of the Day:
10 x 200M
Rest 2x as long as it takes you to complete a 200M run
(i.e. if you run a 200M in 30secs you would rest for 60secs)

Ever wonder why your muscles burn during intense exercise or after 10--200M runs? Check this out, Lactic Acid and Performance

Pull and Push

Strength:
Off

Workout of the Day:
For time:
225 pound Deadlift, 15 reps
50 Push-ups
225 pound Deadift, 12 reps
40 Push-ups
225 pound Deadlift, 9 reps
30 Push-ups
225 pound Deadlift, 6 reps
20 Push-ups
225 pound Deadlift, 3 reps
10 Push-ups

Stamina

Strength:

Front Squat 5/3/3/1/1

Workout of the Day:

10rounds for time:

3--Hand Stand Pushups

3--Muscle Ups

3--95# Overhead Squats

Handstand Pushups are to be performed on parallettes to a depth of 2''

See how many rounds you can do of unbroken exercises--HSPU head to object, full lockout on top. Muscle ups--full extension at bottom with a turn out, locked out at top, try to not drop from the rings. Overhead squats--hip crease parallel to knee or below, full extension at top.

A Chipping Snatch

Strength:
Hang Power Snatch 5/3/3/1/1



Workout of the Day:
50 Double Unders
50 Squats
50 Double Unders
40 Sit ups
50 Double Unders
30 Push ups
50 Double Unders
20 Pull ups
50 Double Unders