Strength:

Close grip Bench press

5-5-5-5-5

Workout Of the Day (conditioning):

-6 rounds for time-

2 wall climbs

6 box jump overs

26 double unders

-wall climbs start at the bottom of a push up, chest must touch wall, then walk hands forward back to the bottom of a push up.
-box jump overs can be lateral or forward facing, no lock out at the top needed.

D1: 2 full wall climbs (chest to wall)— 24″/20″— 26 double unders
D2: 1 full wall climb (chest to wall)— 20″/18″— 13 double unders
D3: 2 wall walks (hands stay in one spot, walk feet up wall until body is in a strait line then walk feet down to the bottom of a push up)— 18″/12″— 26 single unders

Hey guys, it’s normal to have aches and pains when you’re giving your all to WOD’s each day which is why we have Dr. Devin Shea right down the hall to help with mobility, knee pain, wrist pain, back pain…you get the idea! We also have Yoga now to increase your flexibility which will directly enhance your performance with CrossFit and prevent injury. Please take full advantage of all the tools CFB provides to help produce the goals your looking to achieve!

Strength:
Front squat
1-10-1-15-1-20
::set 1, 3, and 5 you should aim for a 1RM or close to one!
::set 2, 4, and 6 you want to use a lighter weight where you can do all the given reps unbroken!

Post all 6 of your loads used.
Ex: 225-135-235-115-245-95

Workout Of the Day:
800m Run
50-40-30-20-10
Double Under’s
Sit Ups
800m Run

Strength:
Bench press 5-5-5

Workout Of the Day:
Squat clean & split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Finisher:
50 deadhang or strict pull ups
(Use a band If needed, but keep it STRICT!)

Workout Of the Day:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Strength:
Floor wipers/floor press 10-10-10-10
Battle ropes 20-20-20-20

Benchmark Hero WOD: “Griff”
For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.