A.
Back Squat: 15:00 to work to a 1RM

B. For time:
50 Back Squats 60/40
40 Pull-ups
30 Shoulder-to-Overhead 60/40
50 Front Squats 40/30
40 Pull-ups
30 Shoulder-to-Overhead 40/35
50 Overhead Squats 35/25
40 Pull-ups
30 Shoulder-to-Overhead 30/15

​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!

For time:

50 Calories of Rowing or 600 meter run
40 Pull-Ups
30 Power Cleans (50/35 kg)
20 Shoulder to Overhead (50/35 kg)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Pull-Ups
50 Calories of Rowing or 600 meter run

A.
Three sets, not for time, of:
Squat Snatch Press (Snatch,then "Sots Press") x 5 reps @ 2113

&

L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then:

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%                                                      

C. 
4:00 minutes Tabata Hollow Rocks 
(:20 secs on , :10 secs off Hollow rock, 8 sets total)

A. 
3 Rounds (Not for time):
Max Strict Pull Ups
40 second Hollow Body Rock
​
B.
Front Squat (5-4-3-2-1-1-1-1RM *Start at 50%)

C.                                                                                
Lift Up Luke (AMRAP - Rounds and Reps)
5 Minute AMRAP:
4 Power Cleans 155/105
24 Double Unders
10 Pull Ups                                                                

This workout is in support of a charity organization started by CrossFit legend Josh Everett and his wife Mary Everett.  They have a awesome son, Luke, who has Autism.  They began a charity organization for Autism awareness called "Lift up Luke". 

A. Take 15 minutes to build to today’s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR.

B. For time:'
Row/Run 2000 Meters
30 Shoulder to Overhead (60/ 40 lbs)
40 Pull-Ups
Rest until the running clock reaches 20:00, or cap out at 20:00 and then…

C. For time:
Row/Run 1000 Meters
20 Shoulder to Overhead (60/40 lbs)
20 Pull-Ups

A. 
Clean High Pulls 6x3 @ 100% 1RM Clean
(if you have straps, use them)

B. 
4x 200 meter sprints
​(rest 60 secs between each set.  It's an all out sprint)

A.  Dynamic Front Squats 5x5 (53/24)                           
Pause at 1/4 squat for 3 STRICT seconds,
pause at 1/2 squat for 3 STRICT seconds,
pause at full squat for 3 STRICT seconds.

B. 2001 Meter Row (or Run)

C. 3 rounds of:
30 TTB
40 Goblet Squats (24/16k)
30 Push Press (95/65)
Finish with 23 Burpees. 

This workout specifically honors the 343 FDNY firefighters and 23 NYPD police officers lost on September 11, 2001. By doing this workout, we honor EVERYONE who was lost on that day, as well as those who have given their lives since defending freedom all over the world. 

​When asked why the Benchmark WODs are named after women, Coach Glassman replied "Anything that left you flat looking up at the sky asking ‘what just happened to me?’ deserved a female name.” 

The Sunday WOD will be a Benchmark day. The first Athlete to arrive will have to honor of pulling the work out of our Benchmark Tumbler. Are you prepared for the unknown and the unknowable? Test yourself!

CrossFit Team Series Event 1.     
                        
WOD:             
https://games.crossfit.com/teamseries/#/year/2015/series/1/events/1

Rx'd Workout

For time:

Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

Then, males complete:

100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

Rx'd Standard

F - 30-lb. dumbbells to 20-inch box
M - 45-lb. dumbbells to 24-inch box


Scaled Workout

For time:

Females complete:

100 single-unders, each
75-calorie row, total
50 step-ups, total

Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total

Scaled Standard
F - 20-inch box
M - 24-inch box