Strength: Clean (65%) 3-3-3-3-3 Back Squat (65%) 6-6-6-6-6 Bonus: Deadlift (65%) 6-6-6-6-6 Bonus: Muscle Snatch (65%) 6-6-6-6-6 WOD: Rowing Sprints!!!! 5 efforts of 300m. Rest as needed in between.
Clean: 115#
Back Squat: 155#
Rows: 56.5 - 59.2

5 rounds

10 Front Squats 85lbs
15 K2E
20 Double Unders

Started stringing double unders together!

Time 20:13

StrengthRunning ITB Rehab Routine,
followed by squats and kb swings

1 mile steady run (13 min)

30/side lateral leg lifts with band
30/side clamshells with band
25/side single leg hip thrusts
25 standard hip thrusts
10x5 side steps with band

20/side hip hikes

~ 12 reps x 2 sets 15lb goblet squats
~ 12 reps 25lb kb swing
~ 10 reps 35lb kb swing

Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
4x1 Power Clean & Jerk + 5-4-3-2 Front Squats (50kg, 60kg, 70kg, 80kg)
3x5 Single-Leg Hip Thrusts
Tabata Plank Hold (with extended arms)

3 sets
10 KBS russian heavy (70# and 80#)
5 burpees AFAP
15 sec AD all out
rest 4-6mins (Rested 5 minutes)

+

3 sets
5 60-70% of 1rm PS TnG (135#)
5 no push burpee box jump 20" AFAP
Row 15 strokes all out
rest walk 4-6mins (Rested 5 minutes)

+

3 sets
5 SC 65-75% of 1rm TnG
6 chin ups AFAP
10 burpees AFAP
rest 4-6mins (Rested 5 minutes)

Notes:
- specific prep for all sets
- record rest times
- focus on recovery what works best for you btw sets?
- PS and SC small builds per set no pauses

40 min @ 75-80% of:
200 Jump rope singles
20 Weighted Anchored Abmat sit-ups
400m Run
See more at: http://crossfitcsa.com/2013/11/07/thursday-11713-crossfit-csa-wod/

Round 1
Jump 200
Sit ups 20
run 400

Round 2
Jump 100
Sit ups 22
run 400

Round 3
Jump 100
Sit ups 30
run 400

Round 4
Jump 35
Sit ups 20
run none

This was a modified version of the on the minute with dumbells at 60% of BW for 5 DL, 5 HPC, 5 PP.
I didn't have too much time to workout, warm up or anything.. so I did this made up WOD and it was a nice change.
I changed it up to be BW barbell, (135 lbs) all unbroken for speed, then recover for the next round of:
5 DL (135 lbs)
5 HPC (135)
(put weight down and go to wall)
5 Wall Ball throws with a 20 lb ball to a 10' target
The first round and last round I did 10 wallball reps... I knew this would not give me enough time to recover after the first round and I changed it to only 5 reps. I did occasionally do 6 or so and I did 10 the first and last round, but this was a good rep scheme.
I liked this WOD... possibly I could have done more rounds, and NOT done the 10 reps to start and end with. Good speed, technique, and it's a good weight for me to use and crank out reps with. I might be able to do 145 as well next time, especially if I used bumper plates and could drop it after I'm done.

Clean 3-3-3-3-3-3 (65%) 65
Backsquat 6-6-6-6 (65%) 85

Shoulder press 6-6-6 45lb
Clean pull 6-6-6-6 85lb
Biceps/truceps 8-8-8-8 20lb

Du: 5,10,15,20,25,30,35,40,35,30,25,20,15,10,5
18 minute

Pre-WOD
• 5k (24:07)

WOD - 5 rounds
• Incline press - max reps (140 lbs)
• Pull-ups - max reps

38+48=86

Core - 45" each (little rest; supposed to 10" or 15" rest):
Crunches
Briefcase situps (lay out flat, hands above head and crunch all the way in to arms around knees; feet above ground whole time)
Flutter kicks
Sideways cruches
Plank

TWO Rounds:
50 Squats
45 Jump Ropes (heavy rope)
40 Situps
35 Pushups
30 Jumping Pullups
25 KB Swings (1.5 pod)
20 Russian Twists
15 Box Jumps (30")
10 Deadlifts (95#)
5 Burpees
2 Tire flips

At Powerhouse with Aaron as trainer.