Power Cleans and Hang Power Cleans: E2MOM – Power Clean 4 Tng – Hang Power Clean 4 – Power Clean 3 Tng – Hang Power Clean

JASON vs. FREDDY by DB “JASON” 13 minute AMRAP: -Buy-in Trick of 1000m Row Then -13 Sumo Deadlift High Pull 95/65 MRX 75/55 -13 Thrusters 95/65 MRX 75/55

Bench Press: 6 – 5 – 3 – 2 – 1 E3MOM For Time: 100 Double Unders 30 HSPUs or 8 Wall Walks 90 Double Unders 30

“RENE” 7 Rounds For Time Of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees If you have a 20lbs weight vest or body armor, wear it. Danish

ONE CLASS ONLY! 9AM! All other classes are canceled. Barbells for Boobs “GRACE” For Time: – 30 Clean & Jerk 135/95lbs MRX 95/65 OR 2014 CF Games “Double Grace” For Time: –

Squat Snatch: 3-2-1-1 E2MOM Hang Squat Clean: 3-2-1-1 E2MOM For Time: -600m Run 2 Rounds of: -6 Squat Snatch 95/65 RX+ 135/95 MRX 75/55 -6 Bar Facing Burpees -500m Row

For Time: 3 Rounds of: -12 Goblet Squats 24/16kgs RX+ 30/24 MRX 20/12kgs -36 Double-Unders 3 Rounds of: -12 Deadlifts 185/125 RX+ 225/155 MRX 155/105 -12/10

10 Rounds of: 1 Power Clean and Jerk every 90 seconds Try to increase load every set so that you reach a max by 10th round. 3 minute

Back Squat = 6 – 5 – 3 – 2 – 1 E3MOM For Time: -21 Back Squats -21 T2B -21 WallBalls 20/14lbs 10′ MRX 20/10 9′ Rest

“The Duathlon Mile” by DB For Time: -400m Run or Row, rest 1 minute -200m Run or Row, rest 1 minute -400m Row or Run, rest 1 minute -200m Row or Run, rest

“McGHEE” 30 minute AMRAP of: -5 Deadlifts 275/185lbs -13 Push-ups -9 Box Jumps 24/20″ Corporal Ryan C. McGhee, 21, was killed in action on May

3 Power Clean & Shoulder To Overhead – 3 Squat Clean & Shoulder To Overhead – 3 Hang Power Clean & Jerk – 3 Hang

Hang Snatch (athletes choice Squat or Power) 3 reps EMOM x 3 minutes Rest 2 minutes, add weight 2 reps EMOM x 3 minutes Rest 2 minutes, add weight 1

OHS 5 – 3 – 1 E2MOM Front Squat 4 – 2 – 1 E2MOM Back Squat 3 – 2 – 1 E2MOM **Build up To a Heavy

Bench Press: 8 – 5 – 3 – 1 – 1 E3MOM 1 Round For Time Of: -20/15 Barbell Push-ups MRX 20/15 Push-ups -10 Deadlifts 225/155

10min Build Up to a Max Set of Unbroken TnG Power Clean to S20 115/75 RX+ 135/95 MRX 95/65 *Bar can NOT rest on ground, in hang,

Athletes Choice Day WOD #1 – 30 Muscle-ups for Time (Ring or Bar) or WOD #2 – 5km ROW for Time or WOD #3 – 300FY

Front Squat = 6 – 5 – 3 – 2 – 1 E3MOM “Nowhere to Hide” by DB 12 minute AMRAP of: -6 Bar Facing Burpees -5

NAVY Birthday Celebration with: “GALLANT” For Time: -Run 1 Mile with a 20/14lb WallBall -60 Burpee Pull-ups -Run 800 Meters with a 20/14lb WallBall -30 Burpee Pull-ups

Snatch Training: E2MOM Power Snatch to Hang Squat Snatch — Power Snatch — Hang Squat Snatch — Hang Power Snatch to Squat Snatch — Hang Power

Hang Squat Clean 6-3-1 TNG E2MOM Power Clean 6-3-1 TNG E2MOM Squat Clean 6-3-1 TNG E2MOM EMOM WOD****1 minute Work– –1 minute Rest -Min 1 = 7 Hang Power

10min Deadlift Build Up, Handstand Push-Up Warm Up and Station Set Up EMOM Speed & Max Rep Training -Min 1 = 10 Deadlifts & Max Reps Handstand Push-Ups -Min

“Santa Maria Voyage” by DB For Time: -10 Hang Power Snatch 115/75 MRX 95/55 -10 OHS 115/75 MRX 95/55 -10 Burpee Pull-ups -10 calorie Row -20 Hang

“SHAM” 7 Rounds For Time Of: -11 Bodyweight Deadlifts -100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the

Back Squats: E2MOM 4 – 4 – 4 – 2 – 2 – 2 – 1 – 1 – 1 3min AMRAP: -5 Ring or Bar Muscle Ups

Build Up to a Heavy 3 rep TNG Power Clean & Jerk E2MOM: 3 – 3 – 3 – 3 “Growing for Grace” by DB For Time: -30 Clean &

Bench Press Drop Sets E4MOM: 4 sets of the following format: 5-6 Reps @80% then immediately reduce load to around 40-60% and hit max reps EMOM WOD: 1min Work- -1min

Hang Muscle Snatch 6 – 3 – 1 TNG E2MOM Power Snatch 6 – 3 – 1 TNG E2MOM Squat Snatch 6 – 3 – 1 TNG

Push Press to Push Jerks: E3MOM -6 Push Press to 6 Push Jerks -5 Push Press to 5 Push Jerks -4 Push Press to 4 Push

“BARBELL BARBARA” by DB 4 rounds, each for time of: – 5 Hang Squat Cleans 135/95 MRX 95/65 -20 Pull-ups – 5 Power Cleans 135/95 MRX

“The Timed Twisted Total” by DB For Total Loads Tallied: Back Squat – 2-2-1-1 E2MOM Rest 2min Push Press – 2-2-1-1 E2MOM Rest 2min Squat Clean

Thrusters = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* “Come Back Home” by DB For time: -11 OHS 115/80 MRX 9 Back Squats 75/55

Deadlifts = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* 2 minute AMRAP: -Buy-In 12/10 calorie Row or Bike, then: -5 Deadlifts 255/175 RX+

Strict Press = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* Sprint Clusters For Time: -21 HSPU RX+ 50′ HS Walk MRX 2/4″ rise

Back Squat = 10 – 5 – 5 – 20 *Going for 20rep max* For Time: -Run 400m -21 Russian KBS 32/24kg MRX 24/16kg -Run 200m -21 Military

Snatch Training E2MOM -2 Power Snatch to 2 OHS -2 Squat Snatch -2 Power Snatch to 2 Snatch Balance -2 Squat Snatch -1 Power Snatch to 1

Bench Press = 10 – 5 – 5 – 20 E3MOM *Going for 20rep max* 1 Round For Time: -20/16 Barbell Push-ups MRX 20/16 Push-Ups – 5 Ground

HERO WOD “RICH” For Time: -13 Squat Snatches 155/105 MRX 125/85 Then, 10 rounds of: – 10 Pull-Ups -100-meter sprint Then, -13 Squat Cleans 155/105 MRX 125/85

Lift Up Autism “LUKE” 5 minute AMRAP of: -4 Power Cleans 155/105lbs MRX 115/75 -24 Double Unders -10 Pull-Ups *compare to Sep 10, 2016 REST 5min /

“EMOM Non-Stop Locomotion” by DB – Snatch (sqt or pwr) 1 – 1 – 1 – 1 – 1 – 1 – 1 – to Clean

“A Girl Meets a Hero” by DB ” Annie Meets Jerry” For Time: 50-40-30-20 and 10 rep rounds of: – Double Unders – Sit-ups ab-mat anchored Then -Run 1 mile

12 minute Power Clean Cluster Build-Up 1 Power Clean to 1 Hang Power Clean to 1 Power Clean *hands stay on bar whole time, Tng on

Back Squats & Push Press For 25 Minutes 5 sets x 5 reps E2:30MOM Alternating each set between Back Squats and Push Press 2 Minute AMRAP of: – 11 Thrusters

Death by Gymnasty Complex x 10min (athlete picks which complex) -1 Pull-up to 1 C2B Pull-up -1 Strict Pull-up to 1 C2B pull-up -1 Strict Pull-up

“Maintain the Momentum” by DB 5 Rounds For Time Of: -7 DeadLifts 135/95 MRX 95/65 -3 Over Bar Burpees -7 Hang Power Clean -3 Over Bar Burpees

OHS = 7 – 5 – 3 – 1 – 1 Max Out E3MOM For Time: -100 Double Unders – 10 OHS 115/75 RX+ 135/95 MRX 95/65

Team Row or Bike Race (2-person team) Row For Time: -A = 100m B = 100m -A = 200m B = 200m -A = 300m B

Bench Press = 10 reps Set 1 = 10 Bench Press & 10 Push-Ups Set 2 = 10 Bench Press & 10 Push-Ups Set 3 =

200m Rows & Back Squats 200m Runs & Front Squats E4MOM x 6 sets/24min Same weight on Back and Front Squats Set 1 = Row 200m & 10 Back

3 Sets: EMOM Speed Rep Training****: 95/65 RX+ 115/75 MRX 75/55 -Min 1 = 10 Power Cleans & 10 Barbell Push-ups -Min 2 = 10 Thrusters & 10 Pull-ups -Min 3

HERO WOD “DALLAS 5” 5 minute AMRAP of: – Burpees Rest 1 minute Then, 5 minute AMRAP of: -7 Deadlifts 155/105 MRX 125/85 -7 Box Jumps 24/20″ MRX 20/18 Rest 1

12 Minute Build Up to a Heavy Squat Snatch For Time: – -800m Run -3 Squat Snatch 135/95 RX+ 165/115 MRX 115/75 -30 WallBalls 20/14 10/9′ MRX

Death by Bodyweight DeadLift 11min EMOM 1-2-3-4-5-6-7-8-9-10-11 Reps BW/.75%BW 21 Minute AMRAP: -12/10 calorie Row or Bike -12 R Arm R Leg KB Deadlift 24/16kgs RX+32/24 MRX 20/12 -12

Front Squat = 5 – 3 – 2 -2 – 1 E3MOM 3 Speed Rounds For Time: -5 Over Bar Burpees -5 Power Cleans 115/80 RX+ 145/100

Strict Press = 5 – 3 – 2 – 2 – 1 18 minute AMRAP: -9 HSPU RX+ Parallette HSPU MRX 2/4″ rise -9 Russian KBS 32/24kgs

Hang Power Snatch to Power Snatch Primer/Build Up 1-2 reps EMOM x 3min, Rest 2 minutes/Add Weight, x 3 Sets WOD 13 – 11 – 9 – 7 – 5

“The Love of Labor” by DB For Time: -4 Push Press 135/95 MRX 95/65 -5 Back Squats 135/95 MRX 95/65 -6 Power Clean 135/95 MRX 95/65

Clean & Jerk TnG and Singles: Practice/Build-up E3MOM -5 TnG Clean & Jerk -5 Singles Clean & Jerk -3 TnG Clean & Jerk -3 Singles Clean

“Funked Up Forties” by DB For Time: -40 DeadLifts 95/65 RX+ 115/75 MRX 75/55 -40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24 -40 Kettlebell Swings 24/16kgs

10min build Up to Heavy Cluster of: 1 Clean & Jerk to 1 Hang Clean & Jerk *Any form of clean / any form of jerk allowed* With

Bench Press = 5 – 3 – 2 – 2 – 1 E3MOM 5 Sprint Rounds For Time: -12/10 Barbell Push-ups -10 Shoulder To Overhead 115/75 RX+ 145/100

Hang Squat Clean: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM Build up 21-15-9 Reps for Time of: -Hang Squat Clean

10min Deadlift build Up and HSPU/Handstand Walk Practice “Me Love You Long Time” by DB For Time: -15 Deadlifts 225/155 RX+ 275/185 MRX 185/115 -1600m Run -15 HSPU or

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21-15-9 Reps For Time: -Thrusters 95/65lbs -Pull-ups

“CHRISTINE” 3 Rounds For Time Of: -500m Row -12 Deadlifts Bodyweight/Females 75% Bodyweight – 21 Box Jumps/Step-ups 24/20″

Snatch Training Build Up – 2 Power Snatch to 2 OHS – 2 Power Snatch to 2 Snatch Balance – 2 Squat Snatch – 1 Power

WOD:2 minute AMRAP of: -Run or Row 200m or .5km Bike -Max Muscle-Ups (Ring or Bar) or Burpee Pull-ups Rest 2 minutes4 minute AMRAP of: -Row or Run

Sumo-Deadlift = 5 – 3 – 3 – 2 – 2 E3MOM TEAM WOD 3 Rounds For Time Of: – Partner 1 ROWS 400m – Partner 2 RUNS

Front Squat = 5 – 3 – 3 -2 – 2 E3MOM For Time: -21 Front Squats 95/65 RX+ 115/75 MRX 75/55 -21 Pull-Ups -21 Shoulder To

Power Clean = 5 – 3 – 2 – 1 – 1 – 1 14 minute AMRAP of: Buy-in – 800m Run or 2km Bike Then, -5 Power

HERO WOD “SCOTTY” 11 minute AMRAP of: -5 Deadlifts 315/215 MRX 255/175 -18 WallBalls 20/14 10′ MRX 20/10 9′ -17 Over Bar Burpees Core Development Training: -Accumulate 1minute L-Sit

Strict Press = 5 – 3 – 3 – 2 – 2 E3MOM 4 minute AMRAP of: – 8 Toes To Bar – 9 Box Jumps/Step-ups 24/20″ MRX

EMOM for 10 Minutes of: Even = 10/8 Calories, Row or Bike RX+ 12/10 Calories Odd = 10/8 Bar Facing Burpees RX+ 12/10 reps MRX 8/6

Alternating Deadlifts & Split Jerks: E2:30MOM total 15 minutes -5 Deadlifts – 3 Split Jerks – 5 Deadlifts – 3 Split Jerks – 5 Deadlifts –

Build up to a 2 Rep TnG Squat Snatch E2MOM x 6min (3 sets) REST 2 minutes Build up to a 1 Rep Max Squat Snatch E2MOM

“What Girl is It” by DB For Time: -200m Run -15 OHS 95/65 RX+ 115/75 MRX 75/55 -15 Toes To Bar -250m Row -15 Thrusters 95/65

Bench Press: 5 – 3 – 3 – 2 – 2 E3MOM 3 Minute AMRAP of: – 10 G20 95/65 RX+ 115/75 MRX 75/55 – 5 Barbell

In 20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/C2B Pull-ups Athletes choice: “Power Bar AMANDA” 9-7-5 Reps For Time: (15min cap) -Bar Muscle-ups MRX

Benchmark WOD “KELLY” 5 Rounds For Time Of: -400m Run -30 Box Jumps 24/20″ -30 WallBalls 20/14lbs 10′ **Compare to August 11, 2016** CFHSV Running & Endurance WOD: 8

Cluster Build Up: 1 Power Snatch to 1 Hang Power Snatch E2MOM x 6 sets 9 Minute AMRAP of: -9 Hang Power Snatch 115/80 RX+ 135/95 MRX 95/65 –

WOD: A. Back Squat: 5 – 3 – 3 – 2 – 2 E3MOM B. “Double Duel” by DB 6 Minute AMRAP Of: 1000m Row MRX

Words cannot express how proud we are of Paul McCrary. His dedication, hard work, many sacrifices and natural talent allowed him to accomplish what only

Deadlift = 5 – 3 – 3 -2 – 2 E3MOM Mainsite WOD 12min AMRAP: -9 Deadlifts 155/105 RX+ 185/125 MRX 125/85 -6 Burpees Over Bar/Lateral -3 Power Cleans

Push Press 5 – 3 – 3 -2 – 2 E3MOM 6 Rounds For Time Of: – 200m Run -15 Wallballs 20/14 10/9′ MRX 20/10 9′ -10

HERO WOD “MICHAEL” 3 RFT: -Run 800 meters -50 Hip or Back Extensions or combination of Hip/Back Extensions (standard achieve a 90 degree right angle and 180 parallel

20 Minute AMRAP of: -20 KBS 24/16kgs RX+ 32/24 MRX 20/12kgs -15 Push-Ups RX+ Feet on 2x45lb plates/1x45lb plate -10 Pull-Ups RX+ Strict -5 Dips RX+

10 Minute Build Up to a Heavy 3 rep Back Squat and a 3 rep S2O from the floor “BRUCK” 4 Rounds For Time Of: -400m Run

Tune in TODAY to CBS Sports and/or FaceBook Live to watch Paul McCrary as he competes at The 2017 Reebok CrossFit Games in Madison, Wisconsin! Thursday,

Deadlift 12 – 8 – 4 – 2 – 1 reps E3MOM Build up 12 Minute AMRAP of: – 6 Deadlifts 275/175 RX+ 315/215 MRX 245/145lbs -Run

Bench Press = 7 – 5 – 4 – 4 – 3/4 E2:30MOM 15 minute AMRAP: -5 T2B -10 Barbell Push-ups -15 S2O 75/55 RX+ 95/65 MRX 65/45 -30

Bench Press 20-15-10-5-1 reps Build up 2min AMRAP: – 6 Hang Power Snatch 115/80 MRX 95/65 – 3 Over Bar Burpees Rest 2min 2min AMRAP: – 6 Power Cleans

Front Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM For Time: -100 Double Unders or 21 Calorie Row or 21 Calorie Bike Then 8-10-12 reps of: –

EMOM x 6min -ODD Min = 1 Hang Power Clean to 1 Power Clean -EVEN Min = Rest / Add Weight **Build up each set EMOM X

EMOM Build Up/Primer *Bar starts on floor for all lifts, these lifts are to be linked without setting down the bar* -Min 1 = 3 Strict

7min to build up and work on Single Leg Deadlifts 6 Rounds For Time Of: -6 Right Leg Deadlifts 135/95 RX+ 155/105 MRX 95/65 -7 Bar Facing

Team WOD #1 (In Teams of 2-3) 15 min AMRAP: -15 KBS 24/16kg RX+ 32.24kg Partner A -15 KBS Partner B -90ft Bear Crawl RX+ 30′ Handstand

In 15 minutes, build up to a 1RM Bear Complex 1 Rep = 1 Power Clean TO 1 Front Squat (or 1 Squat Clean) TO 1

Sumo-Deadlift = 7 – 5 – 4 – 4 – 3/4 E2:30MOM Sprint Sets For Time: -20 Bodyweight Sumo-Deadlift -15 Box Jump Over 24/20″ MRX 20/18″ -15 Calorie

“ZEMBIEC” 5 Rounds For Time Of: -11 Back Squats, 185/125lbs (from floor) MRX 135/95 -7 Strict Burpee Pull-ups -400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34,