How many of you like going to that dark place or would you prefer to cruise in life, todays WOD will test mental mind sets  

Strength - Press
build to a heavy single

Metcon - 90-75-60-45-30
Double unders
30-25-20-15-10
Hang power clean

Endurance - Session 2
5 x 500m
2 min rest

Oly  - Snatch
6 x 1

Metcon - 10 min AMRAP

5 TTB
10 push ups
15 Squats

Endurance - Session 1
10 x 250m row or run
2 min rest

Strength - CrossFit New Totals

1RM clean
1RM bench press
1RM OH Squat

you'll have 15 mins per movement so please prep before the class starts

Endurance Program will be starting again, building towards SID and open

10 x 250m Row
2min rest

Mikko Salo hitting jackie in 5:21 with kipping pull ups, worth a watch  

Bench mark Friday - Jackie

1000m Row
50 thrusters
30 Pull ups

Gymnastics - Muscle ups

Pull focus - False grip drills 

Dip focus - strength 

transition - Jumping muscle up 

plus 3 km row (broken into 1km intervals) 

- more rowing tips and drills to keep you busy 

throw back to the old gym when you literally had no room and just got things done 

Strength - bench press

2 x 5 @40%, 2 x 5 @45%, 2 x 5 @55%

Drills -  4 x 8 weighted step ups
             4 x 8 single Leg RDL, before switching legs
             8 rope climbs
             5 x 10 strict presses Pause over head

Im sure I get this look most days around the white board

Oly - 20 min EMOM

5 x clusters

midline - 3 min superman hold