“Travis”
Run 400m
40 Single Arm DB Thrusters, 55/35
40 Single Arm DB Power Snatch, 55/35
Run 400m
20 Single Arm DB Thrusters, 55/35
20 Single Arm DB Power Snatch, 55/35
Run 400m
10 Single Arm DB Thrusters, 55/35
10 Single Arm DB Power Snatch, 55/35
Run 400m
Reps are total, break them up between arms as necessary.

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The Potomac Crossfit WOD on 9/12 will be run 5km.  If you can, we’d like you to run it as part of Team Travis in Annapolis, MD as part of the Travis Manion Foundations 9/11 Heroes Run Series.  For more details and registration, click here.  For more info on Travis and the Travis Manion Foundation, click here.

Joe and Kat on the Jersey Shore (holla!).

Etta James, Baby What You Want Me To Do
Oral History at the End of the World: World War Z and it’s Cousins
Marlins Get More for Their Money Than Mets
Moneyball

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Still Buying Eggs from the Grocery Store? by Alison PCF
How to Coach by Brian PCF
Bro, You Can’t Touch Your Toes! You’re So Lucky by Jon PCF
Goals and Bullshit by Rich V.
Mobility WOD by KStar

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If you are doing Wendler, you can use Friday morning and daytime classes as a make-up day. So if you missed Monday’s Squat, Wendnesday’s Press, or Thursday’s Deadlift, you can make up one of those on Friday so long as it’s morning or daytime. If you come at 5pm or 6pm, you’re doing the posted WOD. You cannot do two lifts in your make-up day. If you miss more than that, just skip it for the week and stay on your weekly schedule after that.

Overhead Squat
2-2-2-2-2-2

15 Minute AMRAP
5 Push-press (95/65)
10 Overhead Lunges (95/65)
20 Sit-ups
Post loads and rounds to comments.

Fight Gone Bad V at PCF, 25 September.

New Wendler 531 Spreadsheet

Squat Clean
3-3-2-2-1-1-1-1

4 Rounds
1 Power Clean (135/95)
2 Hang Squat Cleans (135/95)
3 Split Jerks
10 Burpees
Rest 1 Minute
Post loads and times to comments.
You should not have to put the bar down during the barbell complex.

Fight Gone Bad V at PCF, 25 September.

Box Jump Progression by Christy 0530
Self Myofascial Release Videos
Brisket by Liz PCF
Dave’s (LeeAnn’s?) Paleo Muffins

Press
3-3-3-3-3

Weighted Pull-ups
3-3-3-3-3

3 Rounds
500m Row (Row splits 5 seconds faster than goal 2000m pace)
Rest as class time allows.
Post loads and times to comments.

Steve S. (henceforth dubbed “Scuba Steve”) off Iceland, in the Continental Divide between Europe and North America.

Fight Gone Bad V at PCF, 25 September.

The Fit Brain, Mark’s Daily Apple
Omnivore: The Invention of America
Conover’s Corner, Crossfit Santa Cruz

6 Back Lever Holds

For Time:
400m Run
20 Power Snatches (95/65)
400m Run
30 Push-press (95/65)
400m Run
40 KB Swings (1.5/1)
400m Run
50 Box Jumps (20/16)
Post time to comments.