Intense

Complete as many rounds as possible in 20 minutes of:

115-pound hang power clean, 15 reps
12 Ring dips
21 Sit-ups

That hurt

Squat 3×5
Weighted Ring Dip 3×5

Add 5# to last workout

Then, as many rounds as possible in 15 minutes of:

Sprint 150 meters
Max Rep Pull Ups (without coming off the bar)

Post total pull ups and rounds completed.

Head through the hole

Weighted Ring Dips 3 x 5

Then, for time:

30 Squats Body Weight
Sprint 200 meters
30 Burpees

Don’t forget to check out the new warm-up on the board.  We’ll be doing this warm-up for the next couple of weeks.  Please ask the coach to explain if you need any clarifications.

After Barbara

Back Squat 3×5
Press 3×5

If you’ve been training with us longer than 2 months, go for 90% of your previous 5 rep max on the squat and 85% of your previous 5 rep max on the press. Otherwise, add 5# to each of your previous bests.

Then:
21-15-9 for time:
Ring Dip with 30# DB
Pull Ups (chest to bar)

JUNE CHALLENGE

This is a cross-affiliate challenge offered by Dutch Lowy.

As many thrusters as possible in one set.

You will take the weight you use for Fran and perform as many thrusters as possible in one set. The bar must not go below the shoulders or your set is finished. There is no time component so take as long as you want. The bar can be rested in the front rack or overhead.

The thrusters must be squatted to full depth (hips crease below knee) and finished with elbow locked out fully over head.

We need as many participants as possible to offer up their best effort. Record your score on the whiteboard. Feel free to make more than one attempt if you think you can improve on your effort. Do this sometime in the month of June when you’re feeling great!

A glimpse into the morning physical training program underway at SK's house. If you think SK's a CrossFit beast, watch out for his little up-and-comers! (B-MAC... be very afraid!)

ONE WORKOUT OPTION:

Complete the following set of couplets for time:

2 rounds:
25 strict towel pullups (Towel Pullup & Variations…[wmv][ mov])
30 GHD situps

Then 2 rounds:
25 Ring dips or 45 pushups
30 burpees

Novice: Sub AbMat situps, scale pullups as necessary

For towel pullups, throw a towel over the pullup bar or over a barbell on a squat rack and do either strict chinups, assisted chinups or body rows holding onto the towel.

TWO WORKOUT OPTION:

AM Workout:

As fast as possible:
35 strict towel pullups
20 GHD Situps
28 strict towel pullups
20 GHD Situps
21 strict towel pullups
20 GHD Situps
14 strict towel pullups
20 GHD Situps
7 strict towel pullups
20 GHD Situps

PM Workout:

“Ryan”
5 rounds as fast as possible:
7 Muscle-ups
21 Burpees (touch object 12″ above reach)

Combine total time for AM & PM for today’s score.