Deadlift:

-work up to a heavy single
-10 reps at 75%
-1 rep at original weight
-15 reps at 65%
-1 rep at original weight
-20 reps at 55%

single=285#
10@215#
15@185#
20@155#

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

10 chest to bar pull-ups - used red/black bands
20 overhead walking lunges (45/35) - used 35 lbs
*30 double-unders

5 rounds

*Finally able to do doubleunders - can't string them together yet but am able to do single, double-under, single, double-under...SOOOO happy, I finally can get it..now, just need to work on removing the singles in between. Also, first time doing overhead walking lunges - that was tough - the hardest part was holding the plate and trying to have the shoulders in place right.

3 rounds steady state:
1k row
3k wattbike

Kettlebell Skills warm up

HEAVY Trap Bar Farmers Walks (up and down the mats = 1)
7 rounds
* This needs to heavy, like a significant emotional event heavy. Like wear a belt heavy, like it feels you're gonna shit your pants heavy. If done correctly this will tax you incredibly.

Finisher:
Every minute on the minute - 30 heavy KB swings for 5 minutes
*If you don't make the minute you owe a 20 burpee penalty!

Group warm up, then

Tabata

Goblet squats 1.5/1p
KBS 1.5/1p
Abmats
Box jumps 24/20

38, Very pleased with my score (lowest each round: 10,10,10, 8)

Buy in:
5/3/1 Cyc 2 Wk3 Press
110x5, 125x3, 140x1+ (6)

WOD:
3RFT:
300m row
5 KTE
10 Push Jerk 75#

Cash out:
5 rope climbs
400 double unders

http://crossfitsouthie.com/row-run-rest-repeat

WAY TO KILL IT, TEAM ON FIRE!

WOD
3 Rounds
Row 500m
Run 400m

Then 3 rounds
Row 250m
Run 200m

Because we had a sizable class, we split into teams of three, with each member performing each segment. The rest time was whatever was left after the run, before the rower became open.

3 rounds for time:

20 Thrusters (95)
50 DUs (150 singles)
20 HR pushups

5 Rounds

15 Box Jumps 24/20

15 Sumo Deadlift High Pull 95/65

15 Toes 2 Bar

Tore. Ow.