Lift:  Back Squats 3x5
WOD:  12 Minute AMRAP of:
6 Deadlifts S 45/65, Rx 85/135, C 125/205
9 Weighted Sit-ups S 5/10, Rx 10/25, C 25/45
12 Kettle Bell Swings S 18/24, Rx 24/35, C 35/62

WOD: Fran

Lift: Wide grip deadlifts 5x2

WOD: 
5 rounds of: 
Run 200 or Row 250
10 burpee box jumps
10 second L-hang

For Time:  run 1/2 Mile
Rest a little while, then:
Pyramid EMOM:  Clean & Jerks
*Add 1 C&J every minute until failure, rest 1 minute and then take one away every round.

Lift:  Back Squat: Find 1 RM Post WOD
WOD:  Workout 13.3
 
Complete as many rounds and  reps as possible in 12 minutes of:
150 Wall balls,
90 Double-unders,
30 Muscle-ups

WOD:  Partner 'Eva'
Olympic lift class: Overhead Squats

First time this happened...  13 gals came for the workout and no dudes

Lift:  Overhead Squats
WOD:  TABATA This!
- Ring Dips
- Air Squats
- Toes 2 Bar
- Burpees

Lift:  Deadlifts 3x5
WOD:  CrossFit Open WOD 13.2

10 minute AMRAP of:
*5  Shoulder to overhead, 75/115 
*10 pound Deadlift, 75/115
*15  Box jumps, 20/24" box



http://games.crossfit.com/article/open-workout-132-announced
FYI, last time we did this...

WOD:  3 Rounds of:
Run 800,
5 Back Squats C 155/225, Rx 95/135, S 65/95
20 Double Unders
rest 1 minute

Lift:  Over Head Squat Practice
WOD:   # Rounds:
30 pushups,
1 Rope Climb,
21 Overhead Squats C 85/135, Rx 65/95, S 45/65

Partner WOD:  "Moving Loads and Core"

Lift:  Optional Back Squat 2x2 Post WOD
WOD:  For time:
1 Clean and Jerk C 95/155, Rx 65/135, S 45/65
1 Round of Cindy,
2 Clean and Jerk C 95/155, Rx 65/135, S 45/65
1 Round of Cindy,
3 Clean and Jerk C 95/155, Rx 65/135, S 45/65
1 Round of Cindy,
ECT. up to...
10 Clean and Jerk C 95/155, Rx 65/135, S 45/65
1 Round of Cindy.
10 Rounds total

Lift:  Snatch 3x3
WOD:  15 minute AMRAP of:
Farmers Carry to fence and back C 30/62, Rx 25/45, S 10/20
5 Deadlifts C 185/275, Rx 155/225, S 115/155
10 Box Jumps C 24/30, Rx 20/24, S Step ups

Skill: Double unders or athlete's choice

WOD: 
4 rounds for time: 
30 goblet squats
15 burpees
30 double unders
15 ring rows

Lift: Snatch 7x2

WOD:  
5 rounds for time: 
Run 200 or Row 250
5 handstand push-ups
10 pull ups 

Lift:  Back Squat 3x5
WOD: 
5 Rounds Bear Complex C 95/135, Rx 65/95, S 35/55,
1 Lap Bear Crawl,
3 Rounds Bear Complex C 95/135, Rx 65/95, S 35/55,
2 Laps Bear Crawl,
1 Round Bear Complex C 95/135, Rx 65/95, S 35/55,
3 Laps Bear Crawl

Partner WOD: "Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb  plate

Lieutenant Andrew Richard Nuttall,  30, from the 1st Battalion Princess Patricia's
Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a
member of the 1 PPCLI Battle Group was killed by an improvised explosive device
that detonated during a joint foot patrol near the village of Nakhonay in
Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall.

Lift:  Power Cleans (aka attempt 1RM) and get ready for WOD

WOD:  CrossFit Open WOD 11.5
20 minute AMRAP of:
5 Power Cleans 100/145,
10 T2B,
15 Wall Balls

Lift:  Deadlift 3x3
WOD:  3 Rounds
run/row 400,
16 situps,
14 Mountian Climbers,
17 Star Jumps,
14 box Jumps,
4 Muscle Ups

Lift:  Front Squat 3x3
WOD:  16 minute AMRAP of:
Even minutes:  10 Dumbbell Snatches (C 30/40, Rx 20/30, S 10/20)
                         1 Rope Climb
Odd minutes: 20 V-ups (S situps)

Lift:  Push Press 3x3
WOD:  3 rounds of:
Ladder Drill with each foot,
14 Push Press (C 95/135, Rx 65/95, S 45/65)
7 Tire Flips,
14 Ring Dips,
7 Slam Balls (C 20/50, Rx 15/20, S Medballs 16/20)
Rest 90 Seconds

Lift:  Snatch 3x3
WOD:  10-8-6-4-2 of:
Box Jumps (C 24/30, Rx 20/24, S step ups)
Pullups (C Strict, S bands/jumping)
10m Front Rack lunges forward,
10m Front Rack lunges backwards (C 75/115, Rx 95/65, S 45/65

A slap on the back to Steve + Sheri + Jason + Bonnie + Jeff for running and completing the Tough Mudder together... https://www.facebook.com/#!/pages/CrossFit-Kenmore/266359770090992?hc_location=stream

Lift:  Snatch Practice
WOD:  11.3 - rest 4 Minutes then 12.1
Going to combine 2 Open WODs from 2011 and 2012. 

11.3= 5 Minute AMRAP of Squat Clean and Jerk 110/155

12.7 = 7 Minute AMRAP of Burpees.
    *burpees must finish with touching a mark 6 inches above max reach.