One hour lifting session with Caleb Ward.

*Snatch
*Jerk

http://crossfitsouthie.com/run-jump-climb

WOD
20 minute AMRAP
400m Run
30 Double Unders
2 Rope Climbs

Level 2- 300m run/15 du/1 rope climb
Level 1- 200m run/10 attempts/pull to standing
Adv- 20 or 25ft rope climbs….do it!

20 min AMRAP

1 HSPU (MOD -- box)

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

Total Reps: 6 1/2 + 5

Thrusters

Sumo deadlift
deadlift
high pull

Box Jumps

Push press

Alternating Rows

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 x 2 Tempausveto 100 %
3 x 2 Tempausveto 110 %

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

4 mile run second time ever avg pace 11:50. First mile 9:34

5 Rounds

3 Front Squat 135/95

3 Thruster 135/95

3 Shoulders to Overhead

100m Run

12 Pull-up

100m Run

3 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups