Workout of the Day
Back Squat
Find your 5 rep max.
Use an 8-7-6-5-5 rep scheme

Post your scores to the Whiteboard.

Transfer your data from here

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Workout of the Day
Partner WOD!

2 rounds, each for time:

Run 400m
100 pushups (partition between partners as needed)
100 squats (partition between partners as needed)
50 push press (trade at intervals of 5 reps)
50 box jump-overs, 20″ box (alternate between partners every rep)
50 ring rows (trade at intervals of 5 reps)

Rest is time remaining until the final team finishes + 2 minutes

All team members start together on the 400m run. Pushups may not begin until both partners complete the run. Only one partner may perform pushups at a time; the other must rest until his/her partner rests, then the pushup count may continue by the previously resting partner. All reps of pushups must be complete before partner teams may move on to the squats. Squats will be performed in the same manner as the pushups. Once all reps of the squats are complete, athletes may then move on to the push press, where they will trade off at intervals of 5 reps until 50 have been completed. After the final rep of push press, athletes move on to the box where they will take turns every rep jumping onto the box and dismounting on the opposite side. After the box jumps, athletes move on to the rings where they will perform ring rows in the same manner as the push press.

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Logic athletes transfer data from here; Rhetoric athletes transfer data from here.

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Workout of the Day
4 efforts, 2 minutes each, for distance of:

Lunge steps;
Burpee broad jumps

Rest 2 minutes between efforts.

For each effort, proceed from a start point by taking two lunge steps then, perform a burpee, broad jumping forward with a two-footed (simultaneous) landing at the top of the movement. Continue this pattern to advance your distance until the timer expires. Make note of the total distance traveled (to the nearest meter) for each effort.

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Transfer your data from here.

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Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your scores to the Whiteboard.

Transfer your data from here.

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“Double Hanger” Teen Event from the 2015 CrossFit Games. Advance to 10:45 to watch.

Workout of the Day
Sumo Deadlift
Find your 5 rep max.
Use a 10-8-6-5-5 rep scheme

Post your scores to the Whiteboard.

Transfer your data from this.

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Workout of the Day
4 rounds, each for time of

400 Meter Run
Rest exactly three minutes between efforts.  Log your time for each 400m run effort separately.

then

Timed Holds
Hold each position listed for a cumulative total of 1 minute:

perfect form bottom squat
handstand against wall
forward plank
left-side plank
right-side plank

Each time you break, the minute countdown for that movement pauses, while a continuously running clock continues to run. The minute countdown resumes once the position is reestablished. Log the total time it takes you to accumulate 60 seconds of holding in each position.

Post your scores to the Whiteboard.

Transfer your data from this.

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