Strength:
Bench Press
5-5-5 (deload)

Workout Of the Day:
“Aldo”
Buy in: 39 DB ground to over head (Elite:40/20) (Adv.30/15)

Then complete 3 rounds of:

10 Burpee Box Jumps (Adv. 5 burpees/ 5 box jumps)
20 Dead Lifts (Elite:145/95) (Adv. 115/75)
300yrd Run backwards

Strength:
Bench Press
Warm up 5-5-3
Work sets 5-3-1+
(75/85/95% of 1RM)

Workout Of the Day:
Happy Birthday Ryan Fridolfs!
13-11-9-7-5-3-1
Deadlift (155/95)
DB Hang Squat Clean (40/20)
1-3-5-7-9-11-13

Strength:
Find a new 1RM for Bench Press
Set 1: 50% 1-RM x 5rep
Set 2: 75% 1-RM x 3rep
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Workout Of the Day:
CrossFit Games Workout 12.1
Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Strength:
Back Squat 5-5-5

Workout Of the Day:
“No Doggin it!”
6 Rounds for time of,
400m run
*A) 15 Back Squats (135/85) (95/65)
*B) 15 KB Swings (53/35) (44/26)

*Back Squat-Rounds 1-3-5
*KB Swing-Rounds 2-4-6

Strength:
Back Squat
~warm up 5-5-3
~work sets 3-3-3+

Workout Of the Day:
Toes to bar–25-20-15-10-5
DB Step ups–12-18-24-30-36

On the step ups, 12 reps would equal 6 each leg, 8 would equal 9 each leg etc. 
(Box=24/20) (DB’s=40s/20s)

All you “Biggest loser” fans, check out how trainer Bob Harper trains his contestants on the show and himself…that’s right, CrossFit!  Its not a fad, its not a race against the clock to beat yourself up as fast as you can.  It’s constantly varied, functional movements performed at high intensity!  We do the common, uncommonly well!