10:00-15:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
2 sets @ easy pace of [:60 double-unders + 12 kettlebell swings]

A1. Snatch-grip deadlift, 4-4-4, 31X1; :90 rest
A2. Shoulder press, 3 x 6-9, 11X1; :90 rest
+
4 sets of:
:30 row @ 95%
:60 rest
:30 perfect push-ups
:60 rest

Post loads and notes to comments.

15:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
2 rounds @ easy pace of [10 glute-ham sit-ups + 10 pvc passthroughs + 10 pvc overhead squats]

A. Front squat, 4-4-2-2, 22X1; 2:00 rest
B. 1-arm bent-over DB row, 3 x 9-12 as heavy as possible; :60 between arms
+
For reps:
:60 KB goblet squats
:60 pull-ups or tough ring rows
:45 KB goblet squats
:45 pull-ups or tough ring rows
:30 KB goblet squats
:30 pull-ups or tough ring rows

Post loads, reps, and notes to comments.

CrossFit Kids @ 2:00.

15:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
A few reps of each movement

For time w/a partner*:
100 double-unders
50 hand-release push-ups, resting partner must hold plank
100 kettlebell swings, 53/35
50 toes-to-bar, resting partner must hold dead hang
100 KB walking lunge steps, 53/35 in goblet position

*only 1 partner may accumulate reps at a time, partners may switch as needed

Post time, partner, and notes to comments.

10:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
10 Turkish get-ups, alternate sides

A. Overhead squat, 5 x 2-3, 22X1; begin a set every 2:00
+
For 16:00:
Evens: 1-3 muscle-ups or 3-7 strict pull-ups or tough ring rows
Odds: :30 AirDyne @ 90% effort
+
L-sit progression, pick a tough variation and perform 3 max holds w/full recovery between

Post loads and notes to comments.

Post work and results to comments.

15:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
2 sets @ easy pace of [10 hip extensions + 10 pvc passthroughs + pvc overhead walking lunges]

12:00 @ 85% of [400m run + 3-5 wall walks + 15 sit-ups]
6:00 rest
12:00 @ 85% of [200m Farmer's walk w/moderate weights + :30 plank + 12 box jumps w/step down]

Post notes to comments.

10:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
2 sets nice & easy of [:60 double-under practice + 15 hip extensions]

A. Front squat, 3 x 3-5, 22X1; 2:00 rest
B. 1-arm DB bent-over row, 3 x 12-16 as heavy as possible; :60/between arms
+
4 sets of:
:30 unbroken wall balls*
:60 rest
:30 strict pull-ups or tough ring rows
:60 rest

*adjust weight & height as needed to ensure unbroken movement for the full :30

Post loads and notes to comments.

15:00 as warm-up:
Run, row, or AirDyne @ easy pace
Dynamic hip & shoulder mobility of choice
2 rounds @ easy pace of [15 pvc passthroughs + 15 pvc overhead squats]

A1. Snatch-grip deadlift, mandatory hook-grip and arched back throughout, 6-6-6, 31X1; :90 rest
A2. Shoulder press, 3 x 9-12, 11X1; :90 rest
+
21-15-9 for time of:
Kettlebell swings, 53/35
Burpees

Post loads, time, and notes to comments.

No CrossFit Kids today, enjoy Mother’s Day!