"Buy in"
1000 meter row for time

:WOD:
As many rounds as possible in 12 minutes of:
5 wall walks
10 Pull Ups
10 Push Ups

:Skill:
10 minutes of
Hand stand walks.

:WOD:
Max reps of
3 minutes of kb swings (35/53)
3 minutes rest
3 minutes back squats @ 80% of 1RM.
3 minutes rest
3 minutes toes to bar

:Skill:
500meter row
Then
2 rounds of
5 power cleans (15-45)
10 air squats
15 double unders

:WOD:
in teams of 2 complete the following for time
100 Power Cleans (45-95)
200 air squats
300 double unders 1 mile run
*1 team member working at a time, both members run the mile)

:Skill:
10 hill sprints

:WOD:
5 rounds of
3 box jump overs (3 boxes lined up, jump over all three then move to wall balls)
15 wall ball shots

:SWOD:
Front Squat 3x5
(40.50,60%)

:WOD:
“12.5”
7 minute AMRAP of
3 Thrusters
3 Chest to bar Pull-ups
6 Thruster
6 Chest to bar Pull-ups
9 Thruster
9 Chest to bar Pull-ups
12 Thruster
12 Chest to bar Pull-ups
15 Thruster
15 Chest to bar Pull-ups
If you complete the round of 15, go on to 18 If you complete 18, go on to 21 etc.

:SWOD:
Power Clean
5-5-5
(40,50,60%)

:WOD:
5 rounds
Run 400m
20KB Swings

:WOD:
1.
3 RFT:
15 Hang Power Clean (65-135)
15 Burpees

Rest 5 minutes

2. 5 RFT
35 Double unders
200 meter Run

:Skill:
Max unbroken thrusters(65/95)

:WOD:
2 minute row for calories
then immediately
10 minutes to establish a max snatch (power or squat)
*entire wod takes12 minutes*

:SWOD:
Push Press 5-3-1
(75,85,95%)

:WOD:
5 Rounds
15 Deadlifts 225, 155
15 C2B Pull ups

SWOD:
power clean 5-3-1 (75,85,95%)

:WOD:
4 rounds
2 min amrap Rope Climbs
2 min rest
*compare to 6/11/12*

:SWOD:
Front Squat 5-3-1
(75,85,95%)

:WOD:
20, 15, 10, 5 reps of:
Dumbbell Thrusters 25/45 lbs
Knees to Elbows

:SKILL:
Max height box jumps

:WOD:
9-6-3
Hand stand push ups
Burpee pull ups
Squat snatch(45-135)

:Skill:
3 sets of
Max strict pullups (any grip)

:WOD:
5 rounds of
200 meter run
6 chest to bar pull ups
9 clapping push ups ( http://www.youtube.com/watch?v=IDAcYLQ28u0)

:SWOD:
Power Clean 3x3
(70,80,90%)

:WOD:
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

:SWOD:
front squat 3x3 (70,80,90%)

:WOD:
21-18-15-12-9-6-3 for time of:

Plate GTO, 45/
25 - ground to overhead anyhow with a bumper plate.
5 Burpees and 30 Double Unders between rounds.

:SWOD:
Push Press 3x3
(70,80,90%)

:WOD:
5 rounds of
using the same dumb bell for both
25 weighted walking lunges(25-45lb)
25 goblet squats(25-45lb)

*every time the dumb bell hits the ground immediately do 10 burpees

:Skill:
Max unbroken alternating 1 arm DB Snatch(no resting at the bottom)
you pick weight
:WOD:
For time
50 Burpees
50 C2B Pull ups
50 Push Jerks, 65- 155(from floor

:Skill:
Snatch Balance
work up to a 1rm
:WOD:
3 Rounds for time of
30 Wallball
30 power snatch (45-95)

:SWOD:
Front Squat 3x5
(65,75,85%)

:WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Kettle Bell Swings
Sprint 40 yards

SWOD:
push press 3x5 (65,75,85%)

:WOD:
8 minute AMRAP
4 handstand pushups
8 kb swings
12 sit ups

“cash out” accumulate 4 minutes in a wall handstand

:SWOD:
Power Clean 3x5
(65,75,85%)

:WOD:
Open WOD 12.3
18 min AMRAP of:
15 Box jumps, 24" box
12 Push press(55-115)
9 Toes-to-bar

Skill:
“Baseline”
500 m row
40 squats
30 situps
20 push ups
10 pull up

:WOD:
Deadlift 1-1-1-1-1-1-1
Shoulder Press 1-1-1-1-1-1-1
Back Squat 1-1-1-1-1-1-1