Cleans (Full or Power)
3-3-3-3-3

Rest 5 Minutes

5 rounds for time of:
5 Deadlifts @ 275 pounds (185 Women)
10 Burpees

“Eva”

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

Post time to comments.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

“REST DAY”

Here is a comment I received from Major Andy Sanchez in regards to pose running;

Stewart,
I’m attending this cert right now here in Fort Worth. Awesome program! I thought I had running down but I’m actually all jacked up! Tell Laura I said she could be an even better runner than she already is if [...]

“REST DAY”

We have a Pose Running Certification on FT. Leavenworth, July 18 & 19. The cost is $595. Military discount is $100 so your total is $495. Learn the proper biomechanics to make your running more efficient and enjoyable!

“NANCY”
5 rounds for time of:
400 Meter Run
95 pounds Overhead Squats, 15 reps
*65 pounds for women*

Post time to comments

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

5 rounds for time of:
Wall to Wall Suicide Sprints
20 One-Arm Overhead Walking Lunges (10each arm)
15 Wall Ball Shots
(WOD Courtesy of Crossfit Invictus)

Strength WOD
Front Squats 3-3-3-3-3

Rest 5 Minutes

Met-Con WOD
7 Rounds for Time
3 Push Jerks-155
6 Pull Ups
9 Box Jumps

Post the weight & time to comments.

Don’t forget your weightlifting shoes or wear boots with a hard heel and sole!!

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time to comments.