Run 5k

4×4 Backsquat 4×4 Press Snatch skillwork

“Spartans! Ready your breakfast and eat hearty… For tonight, we dine in hell!” -King Leonidas “300” 25 Pull-ups 50 Deadlifts @ 135 50 Pushups 50 24-inch box jumps 50 Floor wipers 50 Single arm kettle bell clean @ 36 lbs Read More …

4 Rounds for time: 5 Clean and jerk @ 115 lbs 20 hand release pushups  

800 Meter run 20 Front squat @ 75 lbs 40 Press @ 75 lbs 60 Wall ball shots @ 20 lbs 40 Press @ 75 lbs 20 Front squat @ 75 lbs 800 Meter run  

5 rounds for time: 10 Deadlift at 185 lbs 10 Medicine ball squats 10 Knees-to elbow

Rest and relax.  Check out www.mobilitywod.com [slideshow]

“Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds http://www.crossfit.com/mt-archive2/007821.html

Front Squat 10×2 15 minutes of: every minute on the minute 7 kettlebell swings 1.5 pood 5 SDHP 1.5 pood 3 burpees if repetitions are not completed before the minute is up, the next minute is a rest period.

CrossFit Games 12.3: Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   Good job tonight Alana & Jim!