Lift:  Deadlifts 3x5
WOD:  12 minute AMRAP of:
8 Wall balls,
8 Sumo Deadlift High Pulls C 65/95, Rx 45/75, S 35/45

Lift:  OverHead Squats 3x5
WOD:  15-12-9  of:
Squat Clean to Thruster 65/95
Chest 2 Bar  Pullups
*L hang on Pullup Bar for 15, 12 and 9 seconds after  each round

Partner WOD:  Grab a partner and a bar to complete the following:
A total of 2000 m row while your partner holds barbell waist high (switch as needed),
100 Front Squats as your partner holds barbell on front of shoulders,
100 Push Press as your partner holds barbell above head with elbows extended.
S = 45/65
Rx= 65/95
C= 95/135

Lift: Hang Cleans 3x3
WOD:  for time: 

Row/Run 800,

3 rounds of:
3 forward rolls,
3 Hang Cleans 55/95 S,  75/135 Rx, 115/185 C
3 Box Jumps 20/24 S,  24/30 Rx, 30/36 C

Row/Run 800

Lift:  Deadlifts 3x3

WOD:  7 rounds of:
3 Bar Muscle Ups,
6 Pistols, (C add a pvc pipe overhead, S just do squats)
9 Medicine Ball Pushups

Your mind telling you it's impossible to do an overhead one legged squat?  Check it....

Skill:  Handstand Pushups- balance and kipping
WOD:  3 Rounds of:
Farmers Carry to fence and back,
Plank Hold  (90 seconds, 60 seconds, 30 seconds)
Tire Flips  (15, 10, 5)
Knees to elbow (30, 20, 10)

*#'s in () are respective to each round

Lift:  5 RM Back Squat
WOD:  16 minute EMOM
Even minutes:  2 Back Squats @ 5RM wegiht and then Max Wall Balls
Odd minutes: 20 meter Gorilla Crawl and 1 rope climb

*score = # of rounds completed and # of Wall Balls done

Lift:  Practice Snatch
WOD:  1st open WOD from 2011... 11.1
10 minute AMRAP of:
15 Snatches 55/75,
30 Doubles

WOD:  Show up for some awesome Tabata Fury

Lift: Front Squats
WOD:  18 Minute AMRAP of:

11 Front Squats 35/45 S, 65/95 Rx, 95/135 C,
11 Russian KB Swings 9/18 S, 26/35 Rx, 35/62 C,
11 Double Unders, 33 Singles to scale,
= 33 Years Old!

If you see this guy below, make sure and give him a big ole "Happy Birthday man" slap on the back.  Or leave him a message on his FB Page... https://www.facebook.com/joevandyk

Lift:  Strick Press 3x5
WOD 5 rounds:
Run 200/ Row 250,
5 Slam Balls 20/50 C, 15/20 Rx, Use Med Balls S,
5 man makers 25/35C, 20/30 Rx, 5/10 S

WOD:  10-9-8-7-6-5-4-3-2-1 of:

- Lateral Burpees over your bar C/Rx, Burpees S
- Back Squats 95/155 C, 75/135 Rx,  45/65 S

* Must pick up bar off the ground and put on your back without help from the racks.

What?  You don't like Burpees?

Lift:  Cleans Practice
WOD:  21-15-9 of:

Power Cleans 45/65 s, 85/135 Rx, 115/185 C
Pull-ups  Band/Jumping s, Kipping/Butterfly Rx, Chest 2 Bar C

*shuttle run after each round

Lift:  Snatch Practice
WOD:  4 Rounds:
Row 500/ Run 400
10 Snatches 35/55 s, 55/95 Rx,  75/135 C
16 Weighted Situps 25/45 C, 10/25 Rx, Situps s

WOD: 
3 Rounds of:
1 Rope climb,
15 Push Press 85/155 C, 75/135 Rx, 45/65 S,
40 m Guerilla Crawl,
15 Ring Dips

Lift:  Front Squats
WOD:
7 rounds of:
10 Squat Cleans 20/35 C, 10/20 Rx
10 Sledge Hammer Hits,
10 One legged Box Jumps 10.5/20 C, 7/14 Rx, Both feet 7/14 S

Lift:  Deadlifts 3x5
WOD:
6 minute Amrap of:
3 Deadlifts 315/215 (C), 275/185 (Rx), 225/155 (S)
100m Med Ball Carry 15/20

-Rest 3 Minutes

6 Minute Amrap of:
3 Tire Flips,
7 Ring wheels (C) , Weighted Situps 10/25 (Rx), Situps (S)

*C= competition Rx= prescribed S= Scaled

WOD:  In remembrance of a good man and a mighty warrior:  Lt. Michael Murphy

Who is he? http://en.wikipedia.org/wiki/Michael_P._Murphy

* Please don't dismiss this WOD as sacrificial as it is.  There will be a much shorter scaled version.




Good Job with a tall order today.  Shout out to Jason with 42:48 Rx and Erica 1:06:50 Rx.

Great Job on Yesterday's WOD!  A little slower pace and going for good form today.
WOD:  3 Rounds for quality:

• 15 Weighted lunges 20/25 lb dumbells
• 15 Strict toes to bar
• 15 Good mornings 65/95
• 15 Kettlebell swings (Pick challenging weights, but try to do sets unbroken.)

Yours truely was born 31 yrs ago 9/9/1982.  He doesn't ask for presents, just calories:)

B-day WOD:  9/9/1982

1st part: 
9 rounds of:
1 Snatch at 75% or 1RM snatch,
9 Power Cleans with same weight,
Then move to the pullup bars without delay and begin a set of max pullups.

2nd part:
1982 Jump Ropes or 660 Double Unders or Row 1982, or a mixture of both. 

*score = time plus # of pullups 
* 35 minute time cap

Great Job and thanks all for celebrating my b-day with me.  Give it up to my wife with 22 prego pullups Rx!

Please note that Saturday WODs are not held in the parks on Saturday.  8 and 9 am times do remain.

This one requested by Angie as her last WOD with us.... "The Seven"

 Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
175/235 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 35/62
7 Pull-ups

Lift:  Snatch Practice
   WOD:
For time:
5 Rounds:
5 tire flips
25 v-ups
15 hollow rocks

Skill:  Rope climb
WOD:
Row/ run 600
20 KB snatches 
1 rope climb
 Row/ run 400
16 KB snatches
1 rope climb
Row/ run 200
12 KB snatches
1 rope climb

Reminder that if any of your buddies want to start CrossFit, this month's fundamentals class starts tonight at 7:30:)

Lift:  Shoulder Press 3 x 5
WOD:   
4 rounds: 
Run or Row 400
25 double unders
Rest 1 min.

WOD: 
AMRAP 11 min
12 OH squats (65/95)
15 box jumps 

Lift: 5X3 shoulder press (70-80%)