• WOD:
  
  Clean and Jerk 5-5-5

• WOD:
  
  Clean and Jerk 5-3-1

• WOD:
  
  Clean and Jerk 5-3-1

• WOD: 

  Do Beyond Rx’d programming for the day.
  Rest 15 minutes

  For times and reps:
  Max 1,000m Row
  Rest 3 minutes
  Max reps Front squat (135/95)
  Rest 3 minutes
  Max 500m Row
  Rest 2 minutes
  Max reps Front squat (135/95)
  Rest 2 minutes
  Max 250m Row
  Rest 1 minutes
  Max reps Front squat (135/95)
  NOTE: This was previously done on March 30th. If have done this workout before be sure to look up your score and times.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  12 min EMOM

  Min 1: 15 KB Swing
  Min 2: 10 Pushups

• WOD:
  
  12 min EMOM
  Min 1: 20 KB Swing (24/16kg)
  Min 2: 10 Ring Dips

• WOD:
  
  12 min EMOM
  Min 1: 20 KB Swing (32/24kg)
  Min 2: 15 Ring Dips

• Part 1:To be done 30 minutes before class

  As many reps as possible in 7 minutes:
  25 Double unders
  5 Burpee bar muscle ups

  NOTE: Goal is to get 7 rounds, which will be challenging at a 1 minute per round pace. If necessary, perform burpee chest to bar pull ups as the scale for today, but keep it at 5 reps.

• Part 2:

  Do Beyond Rx’d programming for the day.
  Rest 10 minutes

  10 minutes of handstand walking practice

  NOTE: Spend 10 minutes practicing being upside down. Get creative and set up a course or use an agility ladder. Have some fun with it!

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  AMRAP 7min

  3 Hang Power Snatch
  9 Wall Ball

• WOD:
  
  AMRAP 7min

  3 Power Snatch (135/95lbs)
  9 Wall Ball (20/14lbs) — 11/9ft target

• WOD:
  
  AMRAP 7min

  3 Power Snatch (155/115lbs)
  9 Wall Ball (20/14lbs) — 11ft target

• WOD:

  Do Beyond Rx’d programming for the day.
  Rest 20 minutes
  “T.J.”

  For time:
  10 Bench press (185/125)
  10 Strict Pull ups
  Max Reps Thruster (135/95)
  – repeat until you reach 100 reps of thrusters

  NOTE: United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. Record your time and the number of rounds.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  AMRAP 12min

  21 Situps
  15 DB Box Step Ups
  9 Lunges

• WOD:
  
  AMRAP 12min

  21 Situps
  15 DB Box Step Up and Over (45/25lbs)
  9 DB Jumping Lunges (45/25lbs)

• WOD:
  
  AMRAP 12min

  21 Situps
  15 DB Box Step Up and Over (55/35lbs)
  9 DB Jumping Lunges (55/35lbs)

• Part 1
  To be done 30 minutes before class

  Back squat
  10×1

  NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

• Part 2

  Do Beyond Rx’d programming for the day.
  Rest 15 minutes

  Every minute for 20 minutes:
  Min 1: 20 calorie Row
  Min 2: 15 DB push press (45/35)
  Min 3: 20 calorie Row
  Min 4: 15 Ring dip (strict)

  NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  Deadlift 3-3-3-3-3

• WOD:
  
  Deadlift 3-3-3-3-3

• WOD:
  
  Deadlift 3-3-3-3-3

• REST DAY

  Remember: recovery is CRUCIAL!

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  6 Rounds
  Perform every 3min

  200m Sprint
  50 Fast Feet Jumps

• WOD:
  
  6 Rounds
  Perform every 3min

  200m Sprint
  35 Double Unders

• WOD:
  
  6 Rounds
  Perform every 3min

  200m Sprint
  45 Double Unders

• Part 1:To be done 30 minutes before class

  Deadlift
  3-3-3-3-3

  NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

• Part 2:

  For time:
  50 Toes to bar
  Do Beyond Rx’d programming for the day.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  15 Overhead Squatsthen:

  5 Rounds of
  6 Plate Press
  8 Plate Good Mornings

  then:
  15 Overhead Squats

• WOD:
  
  15 Overhead Squats (155/105lbs)then:
  5 Rounds
  6 HSPU
  8 Hip Extensions

  then:
  15 Overhead Squats (155/105lbs)

• WOD:
  
  15 Overhead Squats (185/125lbs)then:
  5 Rounds
  6 Strict HSPU
  8 Hip Extensions

  then:
  15 Overhead Squats (185/125lbs)

• Part 1:

  To be done 30 minutes before class:
  Power Snatch
  3-3-2-2-1-1-1
  NOTE: Build across all sets up to a heavy single for the day– Do Beyond Rx’d programming for the day. —
  Rest 15 minutes

• Part 2:

  1 Round every 2 minutes until failure:
  20 Burpees (6″ target)
  30 Wallball (20/14)NOTE: Perform 1 round and then rest until the 2 minute mark. Continue in this fashion until your time to complete the work lasts longer than 2 minutes. There is a 7 round cap, however if you anticipate being able to do more than 5 rounds, use a heavier Wallball

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  40 Strict Ring Rows
  Every time you break perform:
  4 Over/Unders
  40 Ring Pullups
  Every time you break perform:
  4 Over/Unders

• WOD:
  
  50 Strict Pullups
  Every time you break perform:
  6 Over/Unders
  50 Chest to Bar Pullups
  Every time you break perform:
  6 Over/Unders

• WOD:
  
  50 L-Pullups
  Every time you break, perform:
  6 Over/Unders
  50 Strict Pullups
  Every time you break, perform:
  6 Over/Unders

• Part 1:

  To be done 30 minutes before class
  Press
  3-3-3-3-3
  NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets.

  — Do Beyond Rx’d programming for the day.–
  Rest 10 minutes
  
  

• Part 2:

  4 Rounds for time:
  15 calorie Assualt Bike
  15 GHD sit ups
  5 Hang Squat Cleans (225/155)

  NOTE: Goal is to finish in under 10 minutes. Try to spend no more than 1 minute on the bike per round, and go for an unbroken set on the cleans. If you are unable to perform at least 1 set of the cleans unbroken, scale the weight so the workout can be finished by the 10 minute mark.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  AMRAP 10min: 1-2-3-4-5…

  Front Squat
  Jumping Chest to Bar Pullup

• WOD:
  
  AMRAP 10min: 1-2-3-4-5…
  Front Squat (185/135lb)
  Bar Muscle Up

• WOD:
  
  AMRAP 10min: 1-2-3-4-5…
  Front Squat (225/155lb)
  Bar Muscle Up

— Do Beyond Rx’d programming for the day.–
Rest 15 minutes

• WOD:

  As many reps as possible in 20 minutes:

  500m Row
  25 KB swing (53/35)
  25 GHD sit ups

  NOTE: Goal is to get 4+ rounds, so consider doing the GHD sit ups to parallel instead of the full ROM if you think those will slow you down too much. The KB swings are full ROM to overhead and should be done unbroken, if possible. It will be easy to go slow on the row, pick a pace and hold yourself to it.

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
  

• WOD:
  
  10 Rounds

  6 Pushups
  8 Kick Backs
  10 Lying Leg Raises

• WOD:
  
  10 Rounds

  15 Pushups
  10 Parallette Pass Throughs
  5 Candlestick to Handstand

• WOD:
  
  10 Rounds

  15 Pushups
  10 Parallette Pass Throughs
  5 Inverted Burpee

• REST DAY

  Remember: recovery is CRUCIAL!

• Mobility and Maintenance:
  Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
• Nutrition Preparation:
  Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

• Mental Restoration:
  Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.