Strength:

Take 15 minutes to work up to a 3RM of a Thruster. (Pull from rack.)

(Practice handstands up against the wall during rest.)

Workout Of the Day (conditioning):

5 Rounds for reps

In 2 minutes run 300m, then complete AMRAP of back squats in time remaining.

-Rest 2 minutes.-

*Score equals total amount of back squats completed.

D1: 185/115
D2: 155/85
D3: 135/65 or lighter.

Marilyn Monroe did back squats….Just say’n…

Strength:
Clean (5-3-1, treat as singles!)
1-1-1-1-1 @ 75%
1-1-1 @ 85%
1 @ 95%

Workout Of the Day:
CrossFit Games Open WOD 12.4
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Wall Ball:
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Double-Unders:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
Muscle-Ups:
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted.
The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.
The elbows must fully lock out while supporting yourself above the rings..

Strength:
A) Bench Press 5-5-5
B) 10 landmines (each side) in between sets of 5 on bench press.

Workout Of the Day:
“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.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Strength:
A) Deadlift 5-5-5
B) In between sets of 5 deadlifts perform 30 hip-to-hip planks.

Workout Of the Day:
AMRAP in 20minutes
100Yrd Sprint
3 Wall climbs
5 Burpee Pull ups (the bar should be ideally 1 foot above reach)

Strength:
Clean 5-3-1

Workout Of the Day:
6 Rounds for time
6 L-Sit Pull Ups
12 Dynamic Push Ups w/ 45lb plates
18 Alternating Jumping Lunges

A video on a “dynamic push up” by CrossFit Invictus.  If your ever downtown in little Italy checkthem out, great coaches!