for time:
run 1/4 mile
50 pull ups
run 1/2 mile
50 push ups
run 3/4 mile
50 sit ups
run 1 mile
50 squats

double under therapy

20 every min on the min for 5 min
35 "
50 "
75 for as long as you can go without spilling into the next minute

*keep the clock running

pull up therapy

perform the rep on the minute every minute starting with one going to ten for all four grips

double overhand grip
rest one min
right over left under
rest one min
left over right under
rest one min
double underhand grip

front squat
10-10-10

shoulder press
10-10-10

d-lift
10-10-10

post max lifts

1k row
rest 3min amrap 10:
3 pull ups
6 clapping push ups
9 squat jumps
no rest
1k row

or

thai boxing, fma, and bjj

easy day

bench press
7-7-7
rest 3min
tabata bar hangs (BUT with push ups during the rest intervals)((post lowest #)) (((if you drop from the bar during the hangs you owe ten burpee pull ups each time in the end)))
rest 3 min
21-15-9 for time
35#k-bell one arm ghd presses x21 (per arm)
ktw (knees to wrists ((nothing less, even if you have to do one at a time))
abmat sit ups

rest day

From our old Comrade Alan Cook, now operator of hypoxia gym:

We ponder this in the middle of a lung busting, leg burning workout some days.

In the past seven days, I have managed to taste the plasma from my lungs at the end of three different workouts. It makes your teeth hurt. The copper taste of your own blood in your mouth makes you wonder. It takes longer to recover from the workout than the workout itself. There is no place you can go, no position you can get in that is comfortable. Only time and the natural rush of blood flushing out the accumulated after effects of the workout from your muscles makes you feel better.

Ever cough all night because of your workout? We do.

Some are afraid to feel this way, and push this hard during a workout. Us? Our little “cult?” Our little group of “overachievers?” We are afraid to not feel this way! We are afraid to NOT feel this way!

Killing the Coward Within. That’s what we do here most days. Go kill your coward. Some people never face him. We regularly meet him, greet him, and then punish him.

What is your why?

the last night in sincity

For time:

15 Thrusters 95lbs/65lbs
15 pull ups
15 squat cleans
15 pull ups
15 hang clean and jerk
15 pull ups

rest 3 min

10 thrusters 115lbs/80lbs
10 ring dips
10 squat cleans
10 ring dips
10 hang clean and jerk
10 ring dips

rest 2 min

5 thrusters 135lbs/95lbs
5 hspu
5 squat cleans
5 hspu
5 hang clean and jerk
5 hspu

from sincity

Deadlift 3-3-3-3-3

rest 5min

AMRAP in 10 min of:

20 situps

10 box jumps, 30 inch

from sincity

10 rounds of:

double unders
53lbs clean n jerk
53lb walking lunge

In this workout you move through each of three stations for a minute. It’s a three minute round with one minute break in between. One point is given for each rep. Clean n Jerk reps can be split any way between arms. Weight can be carried any way on lunge.

rest or climb

wods from sincity will resume tomorrow

rest, run, or row

3 rounds for time of:

21 wallball 2-fer-1s (squat after launching the wallball shot = 1)
15 ring dips
9 Power Snatch, 115lbs/78lbs

For time:

25 burpees
800m run
50 situps
40 box jumps, 24in/18in
30 kb swings, 53lbs/35lbs
400m run
25 burpees
400m run
30 kb swings
40 box jumps
50 situps
800m run
25 burpees

max rounds in 20 min:
65# b-bell thrusters x 10
pull ups x 10

from sin city

"DT"
five rounds for time
155# d-lift x 12
155# hang clean x 9
155# push jerk x 6

most of the wods for the next two weeks will come from sincitycrossfit

rest

I overheard someone deriding the value of traditional sit ups and advocating the "more effective" crunches and associated menagerie of commercialized movements. The answer to whether or not sit ups are worth anything won't be found in the deep bowels of academia nor on the frontiers of exercise physiology research. Like almost everything else in life the answers are right in front of us. The problem is that we like to avoid eye contact with the cold and insensitive truth.
What good are sit ups? How do you get out of bed in the morning? If you're strong and healthy you probably sit up. If you've been avoiding the core movements and have back problems then you probably role over like a 90 year old and hobble to your feet.
If someone were to knock you on your back what would you do? I would sit up and I would do it with intensity. I wouldn't cross my arms making sure that my hands stayed on my shoulders and elbows touched my knees and all of the other misguided criteria that most institutions use to measure a person's fitness based on a dissected form of sit ups, one that has been raped of all potential for injecting intensity. Consequently I train the sit up with intensity, using my arms just like I would in real life. I still get sore just like you think I would by doing the cheesy infomercial exercises (although those have been deleted of all intensity and aren't nearly as effective as intense sit ups).
The bottom line is that sit ups are a fact of life whether they are a part of your fitness regimen or not. If you don't want to hobble out of bed then start injecting some intensity into your sit ups. We should practice the movements that nature demands of us; hence, the value of crossfit. If you aren't training for real life then what are you training for? What else is there?

shoulder press
5-5-3-3-1-1

ktw (knees to wrists)
ghd sit ups
abmat sit ups
15-10-5

run or row 5k or martial arts

cfjax challenge

max rnds in 10min

95# hang squat cleans x 5
push ups x 10

rest 3min

95# push jerk x 7
pull ups x 12

rest 3min

95# overhead squats x 10
sit ups x 15

rest, run, row, or martial arts

prepare for the cfjax challenge tomorrow

800 mtr run
21 k-bell swings (24 kg)
12 pull ups
2 rnds for time
rest 3 min
400 mtr run
12 k-bell swings
6 pull ups
4 rnds with 3 min rest in between rnds

bench press
5-5-5-5-5
then
tabata static holds on the rings
then
tabata sit ups

read the small print

225# d-lift x 50 for time

small print: every time you break the set you will pay with 10 pull ups. If you break your set of pull ups you will pay with 20 jumping pull ups. If you get this far and break your set of jumping pull ups, as defined by taking your hands off of the bar, then you are done.

run, hike, bike, swim, or martial arts

prepare for tomorrow

rest or make up day

challenge from hypoxia gym

Here we go. 135#/95#.
3 rounds for time:
2 muscle ups
3 snatch
4 power clean
6 push jerk
8 squat clean
10 burpee box jumps.

Then finish with 3, 15 ft rope climbs, no feet. No feet, means no feet. Can't go, gotta wait. This is part of the timed workout above.

100 squats (sprawl every 10th rep)
rest 1 min
75 renegade man makers (25# d-bells)
rest 1 min
50 heavy bag thruster squats (alternating shoulders over the head at top of squat)
50 punches from mount position
rest 1 min
50 squats (sprawl every 10th rep)
50 renegade man makers
50 punches from mount
25 heavy bag squats
25 renegade man makers
25 punches from mount