Strength:

3 sets:

Pendlay Row x 6-8 @ 2011

Rest 30 to 60 seconds

Single Arm Trap Raise x 10-15 each side

Rest as needed

Workout Of the Day (conditioning):

“Karen”

For time:

150 Wall Ball Shots

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