Warm up-
8 Minutes partner bike and burpee
1 person bikes a minute
1 person does 10 burpees

Strength
Deadlift
5×5
Did you max your deadlift last week? Use at least 80 percent of that number for all 5 sets

Wod For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.

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Related:
• The Walking Lunge
• The Medicine-Ball Clean

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Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

How is the nutrition challenge going? It only takes a few weeks to make something a habit. Stick with it. If you missed out on this one we will be offering one on one nutrition programs starting in February.

Warm up today is all barbell work. Coach will go through the Misfit clean complex one step at a time as an EMOM then you will have 15 Minutes to find your 1 rep max of the complex

MisFit Clean and Jerk Complex

Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk

WOD
Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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Teens 
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

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Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Strength and Speed Today!
The mile time trial starts at 10 after on the dot. If you are late you will have to time yourself

Warm up-
Run 600 x 2
During your run do 3 or 4 ten seconds sprints per 600.
The first 50 meters of the first 600 perform high knees
The first 50 meters of the second 600 perform butt kicks

Then-
Mile Time Trial starts at 10 after sharp. Push yourself

After your time trial grab a bar- get your warm up sets in
5×5 Overhead Squats
5×5 Front Squats

Warm up-3 Rounds
10 Strict press with a bar
10 Good morning with a bar
10 lunges in place with bar on back
Put your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break between


Wod 1-
15 Minute Amrap
14 Burpees
14 Alternating dumbbell snatches

Rest 5 minutes then do wod 2

Wod 2
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scroll for scaling options.

Post rounds completed and dumbbell weight to comments.

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Related:
• CrossFit WOD 170405 with Brooke Wells
• The GHD Sit-up

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Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Warm up-
Bike or row 5 minutes
3 Rounds
10 Empty bar thrusters
10 Empty bar backsquats
5 pull up

Strength- Back squats
5 sets of 5- did you find your max friday USE THAT number to work off of. These squats should be 80 to 85 percents of your max for all 5 sets
LAST SET AS MANY REPS AS POSSIBLE! That means more than 5

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• The Kipping Bar Muscle-Up
• The Kipping Chest-to-Bar Pull-Up
• The Kipping Pull-Up

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Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 75 lb.
Women 55 lb.Beginner Option


Intermediate option 2
15 regular pull ups,jumping pul ups or 20 ring rows
21 Thrusters
15 regular pulls ups, jumping pull ups, or 20 ring rows
15 Thrusters
15 regular pull ups, jumping pullps or 20 rings rows
9 Thrusters

Men: 45 lb.
Women 35 lb.