"Crop Top" 5 Rounds: 21 Wallballs (20/14) 200' Farmers Carry (53's/35's) 9 Strict Handstand Push-ups Notes: ### GENERAL * Strict handstand push-ups for those with competitive goals * Dumbbell strict presses for those with goals outside the gym ### LOADING/STIMULUS * Looking to complete wallballs and pressing movement in 1-3 sets per round * Ideally completing the farmers carry with 1 break maximum ### LOGISTICS * For those doing dumbbell strict presses, also use

"Deadbeat" 4 Rounds: 21 Deadlifts (155/105) 150' Walking Lunge 9 Strict Handstand Push-ups L2 Scale Options: Walking Lunges - 20 Air Squats HSPU - 5 instead of 9, kipping, box or pike L1 21 Deadlifts (bar or KB) 20 Air Squats 9 Push-Ups Notes: One of things that is so great about CrossFit is its universal scalability. The famous Greg Glassman quote says it all. “The needs of Olympic athletes and our grandparents differ by degree, not kind.” The movements in today’s w

“Team Nate” AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) L2 Option A: 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/53) L1 8 Jumping Pull-Ups or Ring Rows 8 Push-Ups 12 Russian KB Swings Notes: Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Ath

A) "Diane" 21-15-9 RX Deadlifts (225/155) Hand Stand Push Ups L2 Sub Piked or Box Push Ups L1 Sub Push Ups B) Jerk Complex RX 3 Power Clean + Jerks L2 Power Clean + 3 Jerks Notes: Diane is a classic named WOD and a workout from our last competition. The deadlift should be something you can do in a few sets… no singles. Record your time for this one. #WOD #21159 #Deadlift #HSPU #HandstandPushUps #PowerClean #Jerks #CleanandJerk

A) POWER SNATCH 9 EMOM 3 REPS B) 3 ROUNDS FOR TIME: L3 50 DU'S 10 POWER SNATCH (135/95) 10 HSPU L2 SUB 1 MIN DU ATTEMPTS 10 SEATED STRICT PRESS L1 SUB 100 SINGLES NOTES: The EMOM is used to work technique and build to a working weight for the WOD. Start light. A box piked HSPU can only be subbed if coach watches you do it and approves of the movement. Otherwise, seated strict press HEAVY is the scale. #WOD #Powersnatch #powersnatch #doubleunder #hspu #handstandpushups