WOD: 5 rounds working up to max weight
(without removing hands from bar)
3 Dead Lifts
3 Cleans
3 Presses or Jerks

35-40-45-50-55

Air Squats and Sit ups
50-40-30-20-10

Didn't record time on squat/sit-up workout.

Lift:
Back Squat
15 min
Find 1 RM
(Last completed 1/25/11)

WOD:
"The Escape"
3 Rds
15 Deadlift - 50% of 1 RM
15 Squat Box Jumps 20"

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

http://www.crossfit.com/mt-archive2/007467.html

5 Rounds for time:

5 Thrusters (Rx 135)
25 Double Unders

note: I need to keep my elbows higher when in the front squat portion

Post WOD: Tabata:
20 seconds Sit Ups/ 10 seconds Push ups

WOD: 5 rounds working up to max weight
(without removing hands from bar)
3 Dead Lifts
3 Cleans
3 Presses or Jerks

I did the following weights: 95, 115, 135, 145, 155
Note: I need work on sticking the split jerk with heavy weight

Optional workout for time:
Air Squats and Sit ups
50-40-30-20-10

20 Minutes
Team Member 1 - 2 suicide sprints, 3 markers each 10 yards apart
Team Member 2 - AMRAP:
5 Pull-ups
7 Burpees
9 Push Press @ 75 lbs

AMRAP total counts.

Team Partner, DJ! We knocked out a total of 13 on the AMRAP

10 Deadlifts @ 225lbs
50 Double Unders

5 Rounds

10 HSPU
15 Deadlifts (155lbs)
25 Box Jumps (20")
50 Pullups
75 Wallballs (14lbs)
100 Double Unders
400m sprint w/ 25lb plate

very tough... but will try it again later to beat my time

Partner Workout

1.) 400 meter run

2.) 5 pullups
10 push ups
15 air squats

Alternate with your partner between 1 and 2 for 20 minutes

I am pretty sure that Russ did 20 of these 32 rounds

Five rounds of:

15 sec, Thrusters, 115# / 85#
45 sec, Rest
15 sec, Weighted Pull-ups, 50# / 25#
45 sec, Rest
15 sec, Burpees
45 sec, Rest