Warm-up:
Burpees 8x :20/:30 (:20sec Work-:30sec Rest)
2 Rounds
Quad Stretch (:30second each Leg)
Hamstring Stretch (:30seconds each Leg)
Groiner Stretch 10 Reps each Leg

Workout of the Day:

Front Squats 10-8-6-4
              3-3-3-3

Post Loads and thoughts to comments

Warm-up:
The WOD (like Nike…“Just Do It”)

Workout of the Day:

2 Rounds for time of:

500m Row
50 Squats
400m Run
40 Situps
200 Single Rope Jumps
20 Ring Dips

Rest 10 minutes

Deadlifts 5-5-3-3 (Rest 90 sec between sets)

RECOVERY:
2x10 of Reverse Hypers or Supermans

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Warm-up:

500m Row (Legs Only)
3 Rounds:
10 Turkish Getups (5 each arm)
10 Lunges
10 DB Press
5 Handstand Pushups

POWER:
Snatch Pulls 3-3-3

Workout of the Day:

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

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Our very own Mongo is getting ready for the 1st ever Masters Competition (Crossfit Games)... So Today we all get to help him. 
Way to go bro!  We are all so proud of you.

Warm-up:
Box Jumps 1 minute
4 rounds
9 OHS
9 Pushups
9 Situps
9 Reverse Hypers
9 Dips
9 Virtual Butterfly Pullups

Mongo and Apprentice Coach D-Train post WOD

Workout of the Day:

3 Rounds for time of:

50 Double Unders
21 Swings
12 Pullups

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“It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory or defeat.” - Theodore Roosevelt

Warm-up:
(“Basic Crossfit Warm-up”)
500m Row
3 Rounds
10 OHS
10 Pushups
10 Pullups
10 Abmat Situps
10 Ring Dips
10 Back Extensions

Skill:
3 Rounds
Running Lunge

Workout of the Day:

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

“All Gave some.  Some Gave All”

Warm-up:
800m Run
500m Row

Workout of the Day:

AMRAP 12minutes

6 Hang Power Snatch
8 Ring Dips
10 KTE

Post rounds completed to comments

Warm-up:
5 Rounds
6 Swings
10 Situps
6 Roving Pushups
10 Reverse Hypers
6 Archer Rows
10 Trunk Rotation w/Bar

Workout of the Day:

For time:

100 Pullups

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Recovery:
10 Min Foam Roll (Quads/IT Bands/ Glutes)