Strength:
Power Clean
5-5-5 (deload)

Workout Of the Day:
As Many Rounds/Reps As Possible in 20 Min.

10 Box Jumps (30/24)
20 Burpees
300m *walking lunge (no extra weight, go for speed)
40 sledge hammer strikes
100 *yard 45lb sled Pull

*Walking lunges: 1 Full Lap around Building equals 1 REP. 1/2 a rep if you do not complete the full 300m, regardless how far or short you have gone. Same applies for the sled pull.

Strength:
Shoulder Press
warm up 5-5-3
work sets 5-3-1+

Workout Of the Day:
5 Rounds for time
10 Wall Ball shots (20/10)
300m Run
10 HSPU

Cash Out: Stretch/Foam Roll and get ready for the 12.4 CrossFit Games Open WOD!

Little Kayla Rickman represents CrossFit Barracks not only by wearing our shirts but also by coming in every REDEMPTION SUNDAY @ 9:00am to help cheer on her fellow athletes! So come by and help support our athletes this Sunday at CFB!

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:
Clean
(3 sets of 3 reps, reset before each rep.)
1.1.1 @ 80% of 1Rm
1.1.1 @ 85% of 1Rm
1.1.1 @ 90% of 1Rm

Workout Of the Day:
For time,
1 mile run
100 yard tire drag (40lbs)
10 burpee to pull up
25 GHD Sit Ups (sub abmat)
300m farmer walk (53/35)
250m row

Strength:
Shoulder Press
Warm up 5-5-3
Work sets 3-3-3+

Workout Of the Day:
CrossFit Games Open Workout 12 . 3
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

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Additional Notes
Please be sure to watch the entire workout instruction video for full details.

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.