For time: (25 min cap)

Advanced
100 Toes to bar
* Every time you come off the pull up bar complete 10 pistols

Intermediate
60 Toes to bar
*Everytime you come off the bar complete 10 box supported pistols

Baseline
100 Toes to Rig
* Every 10 reps complete 10 step ups to a high box

Success is not about talent. Whether you’re an athlete, an artist or a doctor, everyone at the highest level of any field is talented. Success is about commitment. _ What does it look like? Spoiler alert: It’s not sexy. True commitment means being focused on every minute of every day as a space to be perfected. It means devoting yourself to what others see as meaningless detail. You’re focused not on the outcome of your dedication, but on the dedication itself and the person you are trying to become. _ Commitment is maximizing everything you have in the categories that matter to your long-term goals. No matter what your craft is, there’s a question you should continually ask yourself: Am I committing everything I have to make myself the tiniest percentage better than I am right now, no matter how hard I have to work, no matter what I have to give up, no matter how long it takes? _ #Commit #BuiltByBergeron #CompTrain #CrossFit

A post shared by Ben Bergeron (@benbergeron) on Sep 6, 2017 at 1:17pm PDT

Complete 8 Rounds of each movement using Tabata interval (20 seconds on/ 10 seconds off) for total reps of each movement:

Advanced
Handstand Push ups
Kettlebell Swings 2/1.5p
Rope Climbs
Box Jumps 30/24″
* 1 min rest between movements

Intermediate
Box Supported Handstand Push ups
Kettlebell Swings 1.5/1p
Rope Climbs
Box Jumps 24/20″
* 1 min rest between movements

Baseline
Dumbbell :Push Press
Kettlebell Swings
Rope Climbs from the floor
Box Jumps
* 1 min rest between movements

The new army camo @nobullproject trainers are dope.

A post shared by Ben Bergeron (@benbergeron) on Sep 13, 2017 at 6:21pm PDT

Part 1: On 1 min x 10

Advanced
12 Burpees

Intermediate
10 Burpees

Baseline
8 Burpees

Notes: If you were able to do 12 last time, try 13 or 14.

Part 2: Mobility

Debbie Schmidt, @crossfit_unveiled • Workout of the Day Tuesday 170919 Rest Day #crossfit 📸 @brayshawcreative

A post shared by CrossFit (@crossfit) on Sep 18, 2017 at 5:18pm PDT

Part 1: For time:
Advanced: Max Effort L-sit hold on rings
Intermediate: Max Effort L-sit hold on Boxes/plates
Baseline: Max Effort toe raise (lay on back and lift both feet up 6 inches off ground)

Part 2: 10-9-8-7-6-5-4-3-2-1 reps for time: (30 min cap)

Advanced
Front Squats 185/125
Medball weighted V-ups 20/14#
200m Run after each round

Intermediate
Front Squats 135/95
V-ups
200m Run after each round

Baseline
Dumbell Front Squats
Sit-ups
200m Run after each round

New wall mounted rig is up and ready to rock! Thanks @bellsofsteel! #crossfit #fitness #health #oshawa #goodmorning #pullups #squats

A post shared by Crossfit Oshawa (@crossfit_oshawa) on Sep 18, 2017 at 6:18am PDT

part 1, On 1 min x 10 rounds:

Advanced
2 Power Snatch

Intermediate
2 Hang Power Snatch

Baseline
2 High hang power snatch

Rest 5 min

Part 2, On 1 min x 10 Rounds

Advanced
2 (Power Clean + Jerk)

Intermediate 
2 (Hang Power Clean + Push Press)

Baseline
2 (High hang power clean + strict press)

Ivan Pelaez, @crossfit_dutchkills • Workout of the Day Sunday 170917 Loredo 6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters Post time to comments. Compare to 141225. #crossfit 📸 @hai_intensity – 📽 For the story of U.S. Staff Sgt. Edwardo Loredo, watch “Loredo: Honoring a Fallen Soldier” in the CrossFit Journal (link in story) #crossfit

A post shared by CrossFit (@crossfit) on Sep 16, 2017 at 5:07pm PDT

As Many Rounds as Possible in 20 min:

Advanced
5 Pull ups
10 Burpees to bar
15 Air Squats
20 Double Unders

Intermediate
5 Jumping Pull ups
10 Burpees to Bar
15 Air Squats
20 Double Unders

Baseline
5 Ring Rows
10 Burpees to plate
15 Air squats
40 Single Unders

Carol, @crossfitbell • Workout of the Day Saturday 170916 For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent Post time to comments. #crossfit 📸 @haitranphoto

A post shared by CrossFit (@crossfit) on Sep 15, 2017 at 5:01pm PDT

Open Gym 10:30am -12:30pm

Come in, have some fun with a workout you always wanted to do but never got the chance; Or make up a workout that you missed

3 Rounds for reps:

Advanced
Max Effort Bench Press BW / 70% of BW
Max Effort Double Unders
Max L-Pull-ups

*Rest 4 min between rounds*

Intermediate
Max Effort Bench Press BW / 70% of BW
Max Effort Double Unders
Max Strict Pull-ups

*Rest 4 min between rounds*

Baseline
10 Bench Press
1 min of Double Unders attempts
10 Ring Rows

*Rest 4 min between rounds*

The empty bar life🏋 The past 4 months have been beyond frustrating but a wise red-bearded man reminded me to stay positive & celebrate my tiny victories, so here they are: 35# clean, 55# deadlift, 65# squat, 1 then 30 pull-ups(!), 400m jog, 2 ring dips, & 3 handstand push-ups 🙌 Thank you, Andre @dipanddrive ♡🙏 #MadTashaismakingacomeback #bulgingdiskproblems #physiolife #stricteverything #ALLthecorework #nomoreskippingwarmup #ipromiseCam #knowyourlimitplaywithinit #scalescalescale #crossfitoshawa

A post shared by Natasha Givens (@natashagivens) on Sep 15, 2017 at 5:13am PDT

For time: (30 min cap)

Advanced
20 Back Squats 225/155
2 mile run (8 laps)
20 Back Squats 225/155
*Use a rack

Intermediate
20 Back Squats 185/125
2 mile run (8 laps)
20 Back Squats 185/125
*Use a rack

Baseline
20 Back Squats
1 mile run (4 laps)
20 Back Squats
*Use a rack

Part 1: 2k Row for time

Part 2: 3 Sets for quality

5 ATYTs
1 min plank hold
5 90/90s
20 Side bends per side

Part 3: Mobility