Part 1: four movements make up one rep...
1)Deadlift from floor to knees,return bar to floor
2)deadlift from floor to hip, return bar to knee height
3)high pull from knee height to full extension, return bar to floor
4)power clean
Perform 3 reps per set

Work up to heaviest set of 3 reps possible

Part 2:
7 minutes of AMRAP double burpees (2 squats, 2 kickbacks, 2push ups, 2 tucks, 2 jumps)
 
Did WOD at lunch...did Part 2 first to serve as warm up. I got 10 of the double burpees done, then scrapped that part of the WOD. They were very slow going and I had a few re-dos after I'd start out doing a regular burpee, then have to re-start to ...get the double squat in. Not sure if I just wasn't mentally with it or if the movement should just be thrown out of the arsenal. Other WODstars, what say ye?


Part 1: 95,125,145,165 (failed on final power clean at 165, then reset and got it)

db thrusters, burpees, weighted pull ups

Tuesday's WOD: 10 rounds
5 50#/45# db thrusters (alternated weights each round)
sprint 10 yds down and back
rest 15-20 seconds
6 burpees
sprint 10 yds down and back
rest 15-20 seconds

weren't strict on rest times, just picked a time to restart each new round and went with it...usually 15-20 from round finish

time:  17:05

Cashed out with 2 sets of 25# weighted pull ups.. 8 overhand 6 underhand grip

tire flips, front squats

4,3,2,1 tire flips (rotate b/t Kent and Nathan)

work up to 1 RM front squat =  255

117 burpees to catch up for yesterday (travel) and today

2012 Games 12.1

7 minutes AMRAP burpees (must touch 6" mark)


86
 
done @ CrossFit Balboa

2009 Games WOD

5 rounds for time:
5 275# deadlift
10 bar facing burpees

6:44

Angie(ish)

For time, do:
100 pull ups
100 sit ups
100 burpees

Exercises can be partitioned or broken up into any number of sets until completed.
 
I did sets of 10 each...17:07


Double unders amrap 2 minutes 30 seconds rest x3....38,29,57 (normal d/u)

front squats and deadlift

Buy in:   48 burpees (first 24 w/vest)...untimed


WOD
10..1 135# deadlift and front squats
time:  11:11
I sucked a lot of wind...probably took more time than I needed but felt like my legs were shot from the front squats

Rowing: 60:90 x5 for meters 293,284,283,280,270

Buy in...WOD...cash out!

Buy in, for time:

10 burpees
11 rolling burpees
12 25# dumbbell burpees
13 burpees
3:53


WOD:
Complete 5 rounds:
1 Push Press (135#)...1 Strict Chin Up
3 Push Presses (135#)...3 Strict Chin Ups
Max Reps of Push Press (135#)...Max Reps of Strict Chin Ups
(rest while your partner does one round, then switch)
Push Press/Pull Up max rep totals:  8/8, 3/5,3/5, 5/4, 4/4
Time:14:40 (43 push press, 46 pull ups)





Cash out:   Rowing
15 s/m (30 max total) 458m 1:41
20 s/m (40 max total) 500m 1:51
500m for times 1:49.3

Bodyweight

Two rounds:
One minute AMRAP burpees
One minute rest

Then immediately do 4 rounds
30 seconds work, followed by 1:00 rest
push ups (clapping, dynamic, hand release, regular...you choose)
sit ups (GHD, regular, abmat...you choose)
squats (full depth!!)
Burpees 28,20


Push ups 11 dynamic, 23 regular, 12 on 4kd med ball, 15 hand release
Sit ups 16, 11ghd, 15, 15
Squats 28,29,31,27

Quarter Gone Bad

Quarter Gone Bad:

5 rounds AMRAP:
15 seconds work, 45 seconds rest
135# thrusters
weighted strict pull ups
Burpees

Alternate pull up grip each round ...palm up, palm down, alternating, use no weight if needed, but do strict pull ups.
 
thrusters 5,6,5,6,6
pull ups 3 @ 50#, 4 @ 45#, 4, 4, 4 @ 35#
burpees 8,8,7,8,8

In most sets, I was in the middle of a rep when the timer sounded...I counted them! This was a lunch time WOD after oversleeping this AM = penalty: I did my 44 burpees when I woke up.

CF Football...Beat the Coach 1.2

‎20 burpees for time :41

Rest one minute
20 burpees for time :46

WOD:  One power clean, one hang clean, one push jerk every 30 seconds for 10 minutes.

Started with 155# and got 3 minutes (6 reps) then failed next attempt. Dropped to 145 for one rep, failed on second, then dropped to 135 for remaining. I was able to get 135 when I failed in 145, so the only time I didn't get a rep in was on the 155 failure.

snatch, ring dips, burpee pull ups

For time, do:
‎8..1 75# snatch
1..8 ring dips

then 39 burpee pull ups

time 12:12

burpees, wallball and back squats

‎10..1 burpees
1..10 wall ball w/weight vest
8:58 (suck factor of this WOD=9.7/10)

3-3-3-3-3 back squats
225,235,250,265,270

OHS

8 sets or 20 reps, whichever comes first for total weight

‎3x115
2x125
3x135
2x145
0x165
0x165
4x125
5x95
 
last time (6/23/11):
3 x 115
3 x 125
3 x 135
2 x 145
1 x 155
2 x 165
1 x 175
0 x 135

AMRAP 12 minutes

3 140# push press
5 33.5" box jumps

14 rounds + 3 push press and 2 box jumps

WOD totals: 45 push press, 72 box jumps


35' down and back...carry 45# bumper one way, drop it run back.  Each time you retrun to starting side, do burpees...2,4,6,8,10,8,6,4,2.  Total 10 round trips.  Time 4:51

315 (315)
345 (345)
330 (335)
330 (315x1)
330 (no attempt)

3 man rotation
10..1
4..1 tire flips with hop in/out
3..1 110# stone shoulder
10:41

Thrusters 3-3-3-3-3-3-3

‎155
165
170
175 (got 2 plus a front squat)
165
170 (got 2 plus 3/4 of no. 3)
165

Good WOD!