Lift:  Deadlift 3x3
WOD:  'Diane' modified
12-9-6 of:
Deadlifts - S 95/135, Rx 185/225, C 205/ 275
Handstand Pushups - S wall Climbs or use a band, C 7 inch Deficit (2 plates stacked up under your hands)
* every round do 200m farmers carry - S 18+26/20+30, Rx 20+30/ 26+35, C 26+35/35+44

Ok, its 9:30.  My bad for posting it late Scott and Dana!

Skill work:  Rope Climbs

WOD:  For time:

Run 600,

1 Rope Climb,

10 Tire Flips,

Run 400,

1 Rope Climb,

10 Tire Flips,

Run 200,

1 Rope Climb,

10 Tire Flips.

* For each Run pick an object to carry (Med ball, sledge hammer, Kettle-bell, dumb-bell, or whatever you want). 

*Object Weight: C 20/30, Rx 15/20, S no weight.

Lift: Back Squat 3x5
 

WOD: 2 rounds for time:

Sprint 200,

20 Back Squats - S 45/65, Rx 85/135, C 135/225

Rest 1 minute,

Sprint 200,

20 Atomic Situps - S no weight situps, Rx 10/25, C 25/45

Rest 1 minute.

Lift: Hang Snatch 3 x 1


WOD: 2 rounds for time:

Sprint 200,

20 Hang Snatches - S 35/45, Rx 55/85, C 75/115

Rest 1 minute,

Sprint 200,

20 ring dips - S use a band, C no kipping

Rest 1 minute.

WOD: Chipper:
50 double unders
40 Sit ups
30 Thrusters 55/75
20 Deadlifts 135/185
5 MU Or 10 C2B Pull-Ups
20 Deadlifts
30 Thrusters
40 Sit ups
50 double unders
5 MU or 10 C2B

WOD: Partner 'Fight Gone Bad'

While your doing the exercise, your partner will record your score, and then switch.  So you will do 3 Rounds: 1 minute of the movement and rest 1 minute for 30 minutes.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Lift:  Hang Cleans 3 x 1

WOD:  12 Min AMRAP:
2 Man Makers 20/30
6 Box Jumps 30/24

WOD:  E2MOM 20 min.

Ladder down 20-18-16-14-12-10-8-6-4-2 Air squats

10 touches- 5 yard shuttle

Ladder up 2-4-6-8-10-12-14-16-18-20 Burpees

Lift:  Strict Press 3 x 5 Post WOD
WOD: For time:

20 T2B
20 Push-Ups
17 T2B
17 Push-Ups
14 T2B
14 Push-Ups
11 T2B
11 Push-Ups
8 T2B
8 Push-Ups
5 T2B
5 Push-Ups
Run 800

Lift: Front Squats 1 RM post wod

WOD: Complete 75 Fromt Rack step ups for time. While doing that, do 5 pull-ups every minute on the minute.

C - 65/95 / C2B

Rx - 55/85

S - 20/30 lb dumbells / band or jumping pull-ups

WOD:  Partner Hero WOD:  choose one of these Hero WODs: LUMBERJACK 20, Danny, DT, and Badger.   Check them out here.... http://www.crossfit.com/cf-info/faq.html#WOD0

Lift/Skill: Any lift or skill you want to practice.  But after the WOD



WOD: Girl WOD of your choice. Come ready to bust it up!



Check them out here: http://www.crossfit.com/cf-info/faq.html#WOD0

WOD:  Surprise WOD!  Gotta show up to draw a Girl WOD out of the bucket.

Lift: Split Jerk 1 RM Post WOD

WOD: 3 rounds:

Run 400,

Row 500,

10 Split Jerks - S 45/65, Rx 75/115, C 95/165

Lift:  Back Squats 3x1 Post WOD

WOD: Pyramid EMOM (Every Minute on the Minute)

Odd Minutes:  Back Squats - Add 1 Back Squat every other minute as long as possible

- S 95/135, Rx 135/185, C 155/225

Even Minutes:  Pullups - Add 1 Pullup every other minute as long as possible

- S use a band, C Muscle Ups

* you are finished when you can't complete one of these minutes

Lift:  Overhead Squats 3x5, then put 80% of this weight on your bar.

WOD:  20 Minute AMRPAP of:

25 Double Unders,

5 Overhead Squats @ 80% of OHS lift,

5 Tire Flips.

* fit 100 Pushups into this WOD at any point. 

* Score = total reps - # of incomplete pushups

WOD:  For time:
20 Deadlifts (225/185 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (225/185 lbs)

WOD: 12 min AMRAP

5 Clean & Jerks - S 45/65, Rx 65/95, C 85/135

10 Wall balls 15/20

No lift today:  But come to the gym prepared to practice something you are horrible at.  Coaches will be available to talk about it. 

Lift:  Push Press 3x3 - Post WOD

WOD: 30-20-10 of:

Push press 95/65,

Sledge hammer hits,

Toes 2 Bar.

Lift: Deadlift 3x1 post wod

4 rounds:

200 meter run,

50 double unders,

10 Deadlifts S  115/135, Rx 135/185, C 155/225

Lift:  Hang Clean 3x1

WOD: 5 rounds: 

18 Russian KB swings - S 18/26, Rx 35/44, C 44/62

12 Pull ups - S use a band, C Chest 2 Bar

8 Calorie Row

6 burpees over rower

Lift:  Strict Press 3x1

WOD:  2 Rounds of:

Run 800 or row 1000,

30 pistols - S 65/95 Back Squats, C 18/26 lb kettlebell pistols,

30 Pushups - S rollup Pushups, C Ring Pushups

WOD:  Teams of 2:

20 min AMRAP

10 Squat cleans - S 45/65, S 65/95, C 95/135

10 Burpees

10 V-ups

*Partner does 400m Run or 500m Row, while other partner does reps. 

Lift:  Snatch Practice - 3 Position Practice

WOD:  4 rounds:

Run 400/Row 500

1 Three Position Snatch - S 45/65, Rx 55/85, C 75/115

15 Air squats

25 Sit ups

Lift:  Overhead Lunge 3x2

WOD:  EMOM for 16 Minutes

Even:  10 Toes to bar -or- 1 Rope Climb -or- Hold 30 second Plank 

Odd:  4 front rack Lunges  and Walk the rest of the length of the gym and back. - S 45/65, Rx 85/115, C 115/165

*score = total # of minutes completed