5 Minutes:
-600 Meter Run
-With Time Remaining, Max Reps Ground to Overhead (135,195)

1 Minute Break

5 Minutes:
-200 Double Under
-With Time Remaining, Max Rep Chest to Bar Pull Up

Rounds: 10/15

Five rounds:
10 dumbbell thrusters (15# in each hand)
10 plate lunges (25# plate)

Post total time.

3 - 3 - 3 - 3 Reps of max weight bench press

145 lbs
150 lbs
155 lbs (very slightly aided)
160 lbs (slightly more aided)

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Hang Power Snatch
2-2-2

For time:
Stoplight Run (400 m)
60 KB Snatches (30 w/s) 24kg/16kg
60 abmat situps
Legion Run (800 m)
40 KB Snatches
40 Situps
Lantern Run (1600 m)
20 KB Snatches
20 Situps need to work harder and be more aggresive

Weighted Pull Ups:
- 10kg x 3, 20kg x 3, 30kg x 3, 40kg x 3
- 10 x BW Pull Ups - strict and slow

Dumbell Bench Press:
- 40kg (each dumbell) x 5, 42kg x 5, 44kg x 5, 46kg x 4

Dumbell Bent Over Row (strict and slow) + 10 Push Ups (Feet on bench):
- 32kg x 5, 26kg x 5, 40kg x 5

Decline Barbell Bench Press + Barbell Bent Over Row:
- 60kg x 10 + 60kg x 10
- 80kg x 8 + 60kg x 10
- 100kg x 4 + 60kg x 10

Squat Clean:
- 40kg x 5, 50kg x 5, 60kg x 5

Hang Power Snatch + OH Squat (can't let bar fall below knees during each set):
- 40kg x 5. 40kg x 5, 40kg x 5

3mins: Skipping

2mins: Paleo Chair hold

FGB: 45secs at each station, rest 45secs once completed 200m run
- 30" Box Jumps
- 200m run
- rest
- Ring Inverted Rows (feet on top of kerb, both hands on single ting)
- 200m run
- rest
- 16kg KB Swings
- 200m run
- rest
- Parallette Push Ups
- 200m run
- rest

2mins Stair Run Relay (teams of 4)
rest 2mins
1min max Air Squats
1min Max Push Ups

1min Max Pull Ups
rest 1min
40secs Max Pull Ups
rest 40secs
20secs Max Pull Ups

50m Lunge + 50m Run

1min Squat Hold (back against wall)
Rest 45secs
30secs Squat Hold
200m Run

-Buy In-
2 Power Snatches on the Minute for 10 Minutes
(95, 115x2, 135x2, 140, 145, 155x2, 165) Missed getting 165 within last minute. Got a late start putting weights on.

WOD
For Time:
21-15-9
Hand Release Pushups
Power Snatch (60% of 2 rep max from buy-in)

5:33 w/ 95#

-Cash Out-
Work on a weakness
-Did muscle up transition work with band (2x8)
-100 D/U's for time 2:04
-Max Unbroken D/U's: 25 legs feeling it, pretty shitty #

Warm up:
2 rounds
500m row
box jumps
T-Pushups
Broad Jumps

WOD:
10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10

Situps
KB Swings (55)
Skaters L-R = 1

Braved the snow storm condition. It was worth it!
I did 35# KB Swings

CrossFit Open Games WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees- Either set something at a height of 6in above your vertical reach, or stack plates to equal 6in in height and jump on after each burpee.

Rest 5 minutes, then,

7 min AMRAP

10 Toes 2 Bar

15 Overhead walking lunges 45# (L/R=2 reps)

Need to rename the open wod to Burpee Hell, ended up doing 81 burpees, which I was pretty happy with.

Then did 3+10 T2B for the second workout.