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