Warm Up:

4 rounds
20 single arm rope swings (10 each arm)
20 double arm rope swings
20 lunges (10 each leg)

5,4,3,2,1 reps of:
Strict pull ups

WOD:
4 rounds for time
10 sledge strikes, left
10 sledge strikes, right
6 tire jumps
4 tire flips

Tire Jump = start on outside of tire, jump inside tire, then jump outside of tire that is 1 rep. Turn around and repeat for 2nd rep. repeat.

400 m run
2 x sequence (21)
OHS
PU
SU
Back extension
30 clean press (35 lb)

21 min AMRAP
21 OHS (45 lb)
21 Hand raise push up
21 Situp
400 m medball run (14 lb)

Visited Troy's crew at Crossfit Earned in Merrimack, NH for this WOD.

Warmup
Speed rope 1:00 x 3
2 Rounds
5 HSPU
10 Air squats
15 abmat situps

Strength - Weighted Push-ups
10 - unweighted warmup
10 - 10lb added
5 - 20lb added
5 - 35lb added
2 - 45lb added
2 - 70lb added

Quicksand - Four rounds for time.
Run 400m
50 Air Squats
16:25

Cash Out - For time 21-15-9
Row Kcal
Knees-2-Elbows
7:00

Deadlift:
10 @ 115#
8 @ 135#
6 @ 155#
4 @ 170#
2 @ 185#
2 @ 205#

took as much time in between each set

http://crossfitsouthie.com/cf-games-experience

Skill
Bar Muscle-up
Pull-up
Split Snatch

WOD
Track triplet: CF Games WOD
Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

Level 2 (95,55), 14 c2b pull-ups <===
Level 1 (65,35), 10 pull-ups

Warm up:
50 jumping jacks
40 flutter kicks
30 vert crunches
20 pushups
5 burpees

3 rounds for time:
20 hip raises right
50 weighted Russian twists
20 hip raises left
2:49

For time:
Squats
Reps 3-6-9-12-15 @ 245#
Run 250m between rounds
12:42

Snatches:
2 @ 95#
2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#
2 @ 195#

15 total reps. Started with 135 and worked up to a fairly easy 185 on the fifth or so rep. Then dropped down to 155 for the rest.

5x5 105lbs

Push press 2-2-2-2-2-2-2

95-105-115-125-135-145-155

Other strength work:
Pull-ups
Bench press 5-5-5
135-155-185

STRENGTH: PRESS

3X5 +5LBS

105#

“FOR TIME”

250M ROW
20PUSH PRESS – NOT PUSH JERK !
20BURPEES
500M ROW
15 PUSH PRESS
15 BURPEES
750M ROW
10 PUSH PRESS
10 BURPEES

105#