Source: Flickr

400 meter weighted walking lunge. (25/10)

Your score is your total time and weight used. Use a kettlebell, dumbbell, or vest...we don't care, just carry some weight!

Source: Flickr

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

*Pack and Pups scale Handstand Pushups accordingly
 
Extra credit: Run 400 meters with a 20 or 14lb medicine ball.

Source: Flickr

Dustin, Laura, and Deanna battle through "D.T"
 
Skills training
Rope climb
--Spend 10 minutes working on rope climb progressions. If you already know how to climb the rope, then make 2 ascents up the rope.

WOD
As many rounds in 20 minutes of:
Row 250 meters
5 strict pull-ups (or 10 assisted pullups)
10 Dumbbell power snatches (40/25)

 
Rope climb demo HERE

Dumbbell snatch demo HERE

Source: Flickr

"Josiah"
5 rounds for time
25 Double Unders
20 Wall Ball shots (20/14)
20 Back Extensions

 
Shrimp Diablo

15-20 Jumbo Shrimp (de-veined)
7-10 Jalapeno Peppers (cut in half, seeds removed)
15-20 Cuts of Bacon (nitrate free)

Soak 5-7 bamboo skewers in water for 30 mins so they don’t set on fire (or use metal skewers if you have them handy). De-vein shrimp, and remove shell if still on. Give them a quick wash in cold water. Slice jalapeno peppers in half lengthwise and remove all seeds. Turn on grill. Grab one shrimp, place a half a jalapeno on the backside of the shrimp, wrap VERY TIGHT with the bacon and place on a skewer. Usually 4-5 Shrimp Diablo per skewer, it depends on the size of the shrimp. Sprinkle on some cracked pepper. Cook on medium heat on the grill 3-5 mins per side. or until shrimp is pink and bacon is all the way cooked.

Enjoy!

Source: Flickr

The couple that lifts sandbags together, stays together!
 
Skill
Muscle-Up practice:
Spend 10 minutes on working on various muscle up progressions (ring dips, false grip, kipping motion). If you can already complete a muscle up, then work towards multiple reps without coming off the rings.
 

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Chest To Bar Pull ups
Box Jumps (30/24)
GHD Sit-ups

Check out Randal's latest PR on his box jump now over 35 inches! 6 months ago he came to us wearing 2 knee braces and was only able to jump on a 12" box! Way to go Randal!!"
 
Make up any of the past 5 workouts or try the mystery WOD posted on the whiteboard

Source: Flickr

Skill
Squat clean 3-3-3 reps
- - Emphasize form over weight on these lifts!

 
WOD
As many rounds in 15 minutes of:
Row 350 meters
20" Box step-ups with sandbag on shoulder (50/25), 20 total steps
12 Push-ups (Your hands must come off the ground for 1 second between each rep)

For a video of this push-up demonstration CLICK HERE

Source: Flickr

Cathy back squats her way to the record board on Wednesday's "CrossFit Total"
 

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Source: Flickr

Skill
L-sits -- practice an L sit hold for up to 30 seconds on the parallettes or dip bars
 

WOD
“CrossFit Total”
Back squat, Find your 1 rep max
Shoulder Press, Find your 1 rep max
Deadlift, Find your 1 rep max
 
Your total score is the combined weight of all 3 lifts
 
*Go heavy on these 3 lifts...if you haven't failed at an attempt, it's because you haven't pushed yourself far enough! The recommended rep scheme to reach your 1 rep max is 5-3-1-1-1

Source: Flickr

William, Chris, and Aaron are a part of this week's Beginners Workshop...please help me welcome them!
 
 
Three rounds for time of:
Dumbbell Thrusters, 15 reps (50/35)
30 GHD situps