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FSQ – Find heavy 5R (3sec pause on first 2reps) Then, EDT – 16rds/15sec intervals 3 T2B (Strict if able) 4 Wall Ball (20/16) 5 RKB Swings (53/35+) “You miss 100% of the shots you don’t take.” -Wayne Gretzky  

8rds – 20sec ON/20sec OFF – Ring Support (top hold) 8rds – 20sec ON/10sec OFF – Hollow Holds 16rds – 5sec ON/5sec OFF – Push-up Holds (bottom hold/off floor) 5-7sets x 3-5reps HSPU – Practice the toughest versions for you Then, Battle Rope Intervals! “A mistake is simply another way of doing things.” -Katharine Graham

For total time and reps: 3rds – 2min rest between 12 HPCL @50% Sprint 200m 10 Burpees over the bar *Rest 4mins 3rds – 2min rest between 8 Thrusters (same bar) 12 Box Jumps (30/24) Max Muscle-ups or Pull-ups in one set “Even if you fall on your face, you’re still moving forward.” -Victor Kiam

BSQ 20rep @55-60% Then, For time Row Sprint 40/30 Calories 200ft Sled Push (4/3) 400m Sprint “A creative man is motivated by the desire to achieve, not by the desire to beat others.” -Ayn Rand

EMOTM 10 1 SN DL + 2 HSN (by feel) Then, AMRAP 8 6 Ball Slams 12 T2B 24 Double Unders “Winning isn’t everything, it’s the only thing.” -Vince Lombardi

FSQ – Find heavy 3R (5sec pause in bottom on 1st rep) Then, 21, 15, 9 for time Burpees DB HPSN (per arm) “The starting point of all achievement is desire.” -Napoleon Hill

AMRAP 12 NFT 5-10 Plyo Push-ups 10 Supine Pull-ups 5-10 Strict Ring Dips 20 Banded Face Pulls Then, Partner AMRAP 12 Bike or Row for Max Calories – 15/10 Calories at a time – Partner must Farmer Carry before each switch (53/35) “Well done is better than well said.” -Benjamin Franklin

2rds for time (Cap 18m) 15 CL (135/95) 15 Wall Ball (20/16) 15 Box Jump (24/20) 15 Wall Ball 15 PCL (same bar) Then, 5rds – 45sec ON/15sec OFF – Weighted Plank (45/25) 5rds – 45sec ON/15sec OFF – V-Ups from Hollow “Sometimes what works 40 years ago doesn’t work today.” -Joel Osteen  

BSQ 20rep @50-55% Then, “Helen” – 3rds for time Run 400m 21 AKB Swings (53/35) 12 Pull-ups “The ladder of success is best climbed by stepping on the rungs of opportunity.” -Ayn Rand

*Saturday! Ninja Lounge 10am-12pm if you reserved your spot. Remember, the only class will be 7:15am RevFitness. If you’re not going with us, get out and enjoy the day! Have a great weekend! OHSQ 5×1 (2sec lower/1sec pause – by feel) Then, CrossFit Regionals WOD 3 & 4 For time (6min cap) 104 Wall Balls