Workout of the Day

"Daniel"
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

Scaling
Pull-ups > reduce number, do jumping pull-ups
Run > reduce distance
Thruster > Reduce load

Extra Training

Clean and Jerk
1-1-1-1-1

Ring Dips
3 x ME (strict or kipping)

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Workout of the Day

CrossFit Games Open 14.3
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

For simplification....RXD deadlift loads for today are as follows:
10 @60/40kg
15 @ 80/60kg
20 @ 100/70kg
25 @ 120/80kg
30 @ 140/90kg
35 @ 160/100kg

Extra Training
Rope Climbs - AMRAP 5 mins

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Workout of the Day

3 rounds for time of:
5 Muscle-ups
10 Handstand push-ups
15 Pistols

RXD Plus* 
Strict Muscle Ups and Strict HSPU as per Crossfit.com

SCALING
muscle up = double reps strict, kipping or band pull-ups
hasp = double reps abmat hspu, push-ups
pistols = lunges double reps

Extra Training

Back Squat
3-3-3-3-3

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Workout of the Day

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Scale to “Mini Murph” 
Run 800m
50 Pull-ups
75 Push-ups
100 Air squats
Run 800m
OR complete Murph in a team of 2 people

https://www.crossfit.com/workout/2005/08/18#/comments


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