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

Source: Flickr

Skill
Complete 15 Handstand Push-Ups as quickly as possible either on a plyo-box or on the wall.

 
WOD
"D.T."
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

*WOD will be scaled accordingly for the Pack and Pups

Source: Flickr

 
Make up any of the past 5 workouts you missed during the week or try the mystery WOD listed on the whiteboard.

Source: Flickr

The 4th annual CrossFit Games begins Friday at the Home Depot Sports Complex in Carson, CA. You can watch the entire event streaming live by clicking HERE

Skill
Snatch 1-1-1-1-1 reps
*Work to improve your technique on this lift. Big Dawgs should be looking to set a new PR

WOD
10-9-8-7-6-5-4-3-2-1 reps of:

Kettlebell swings (70/53)
50 foot lunge walk with plate overhead (25/10)

Source: Flickr

Newcomer Dustin getting to know our tractor tire

 
As many rounds as possible in 20 minutes of:

5 Dumbbell Push Presses (50/30)
7 Box Jumps (30/24)

Source: Flickr

Skill
Jerk 3-3-3 reps
*These will be taken straight off the rack. Use split jerk or push jerk...let's nail your form down perfect on this lift!
 

WOD
3 rounds for time
20 Knees to Elbows
30 Back Extensions
40 Mountain Climbers

 
Why Fish Oil?
via CrossFit Impulseread more...

Source: Flickr

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Source: Flickr

We will be taking a short break from our traditional strength movements (bench press, back squat, shoulder press, deadlift) over the next couple of weeks. You will be now be tested on things like the olympic style lifts (clean, jerk, snatch), various gymnastics skills (L-sits, handstand pushups, muscle-up practice), and other moves that will improve your performance as a Crossfitter. These of course will be in addition to the metabolic conditioning workouts we already provide each day. Enjoy!!

WOD
800m run
20 Pull-Ups
20 Burpees
40 Sit Ups
40 Kettlebell Swings (53/35)
40 Box Jumps (24/20)
400m run

Source: Flickr

Nadir recovers after surviving "Nadir's Delight"
 

Make up any of the past 5 workouts you missed during the week.

Source: Flickr

Some of the crew at our Paleo potluck pool party last month

Strength
Bench Press
5-3-1 reps
Find your new 1 rep max
 
WOD
"Pork Chop"
As many rounds in 20 minutes of:
350 meter row
12 squat clean thrusters (95/65)
20 sit-ups