A.
Clean & Jerk 1-1-1

B.
run as far as possible in 10 minutes

–

Nick

A.
Partner Interval Work
In 2 minutes row 350/300
AMRAP KBS
One partner resting while other is working, each person goes 3 times, score total KBS
B.
same format
row 350/300
AMRAP sit-ups
score total sit-ups
C.
100 sit-ups with a partner passing KB back and forth

Mobility- trap calves/ couch stretch-10 minutes

–

Experienced CrossFitters

A.
1 snatch deadlift + 1 hang snatch (power or squat)
B.
1 snatch
35 double-unders
7 rounds
for time and total load

–

Renee

Cindy 
5 pull-ups
10 push-ups
15 squats
AMRAP 20 minutes

–

Pat

A.
deadlift 3-3-3
B.
deadlift
box jump
21-15-9

–

JD

A.
Overhead squat – find a 10 rep max
score
B.
7 overhead squats – moderate
14 toes to bar
run 400m or row 500m
AMRAP 12 minutes

–

Alexa is in college, in this pic it’s 6:30 am.  Enough said.

Open Gym + Yoga

–

Nate Kennedy – at The Patriot Day Push/Pull Meet by TNT strength

31 Heros
31 minute AMRAP
400m Run with sandbag/weight
8 thrusters 95/65
6 Rope Climbs
11 box jumps
*teams of 2 – Partner 1 run while partner 2 does as many rounds of the triplet until partner 1 returns from run. They then switch picking up where the other left off on the triplet. Score – total rounds completed.

–

Cody T – about to work on his fitness

A.

Hang Power Clean 3-2-1

B.

21-15-9
Hang Power Clean (moderate)
Weighted Sit-ups

–

Longneck

10 front rack DB lunges
10 burpees
10 handstand push-ups
As many rounds as possible in 16 minutes

–

Micaela