Strength: 10min EMOM E- 7 Bench Press O- 7 Bent-Over Row Conditioning: 4 REFT 10 Hang Cleans 135/95 5 HR Burpees 10 KBS 53/35 5 HR Burpees 10 K2E 5 HR Burpees 33 Air Squats Rest Exactly 2min.

Conditioning: With a Partner For Time: 2000m Row 1000′ Bear Crawl 500# of Dumbbell STOH 250′ Sled Pull 125 Air Squats 50 Burpees 400m Run

Strength: Find 2RM Weighted Pull-Up Skill: Kipping Pull-Up Butterfly Pull-Up Conditioning: Hero WOD “Bell” 3 RFT: 21 DL 185/115 15 pull-ups 9 Front Squats 185/115 Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in…

Tabata: 8 Rounds :20 On / :10 Rest of: Row for Total Calories Airdyne for Total Calories Conditioning: 20 Ground to Over-Head 40-45% 6 Bar Facing Burpees 15 G2OH 50-55% 6 BFB 10 G2OH 60-65% 6 BFB 5 G2OH 70-75%

We have a great event CrossFit Threefold is hosting Sunday the 28th from 10am-12pm for two CrossFit family members. Please come out and help support their cause and we will make sure you have fun while doing so. It is free for everyone to come in and workout. Donations are greatly appreciated. The WOD will…

BWU Strength & Skill: Hang Power Snatch Power Snatch OHS Hang Snatch Snatch Conditioning: 3 RFT 5 Hang Squat Snatch 95/65 10 Box Up and Overs 24/20 15 KB Dead Cleans 70/53 1 Rope Climb

Warm-Up: Tire Ball Conditioning: 2min Rest between AMRAPs 3min AMRAP 8 Wall Ball 20/14 10 Pump Sit-Ups 4min AMRAP 8 Weighted Step-Ups 24/20 45/25 25,50,75′ Shuttle Run 5min AMRAP 400m Run Max Man-Makers 35/15 4min AMRAP 8 Weighted Step-Ups 24/20 45/25 25,50,75′ Shuttle Run 3min AMRAP 8 Wall Ball 20/14 10 Pump Sit-Ups © 2014…

Strength: 12min EMOM E- 3 Front Squats 75-85% O- 10 KBS “Stay Up” Conditioning: 14min AMRAP 60 Calorie Row 50 T2B 40 Wall Ball 20/14 30 Cleans 135/95 20 Ring Muscle-Ups Cash Out: 3min Max AD Calories

Strength: 12min EMOM (3×4) 0:00-3:00- 3 Strict Press 4:00-7:00- 2 Push Press 8:00-11:00 1 Push Jerk Conditioning: 10 Burpee to Target 12/9″ 10 Burpee Box Jump 24/20″ 10 Burpee Wall Ball Shots 20/14# 10 Burpee to Pull-Up “GI Jane” 10 Burpee HSPU 10 Burpee Dumbbell DL 60/40# 10 Burpee Broad Jump 6/4′ 10 Burpee K2E…

•Band Mobility •Foam Roller-Lacrosse Ball-Peanut-Barbell Myofascial Release Strength: Find 1RM Clean & Jerk Conditioning: BENCHMARK WOD “Grace” For Time: 30 Clean & Jerks 135/95 Extra Credit: 75 AbMat Weighted Sit-Ups 30/20

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