Warm up
200m Run
2x
8 Good Mornings
10 Walking Lunges (Each Leg)

Mobility

Deadlift Work

At 85% of Prescribed workout weight: 3 Reps EMOTM of #115
Shoulder Prep in between sets

WOD

5 Rds for Time

15 OH Walking Lunges 45/25
12 T2B - Went to Knee Tucks after 1st Rd
9 DL 155/115 - Did 115#
6 HR Burpees jumping to 45#plate

Time 21:01.

120724 WOD

A) Clean (Full/Squat)
1-1-1-1-1-1-1
185 - 195 - 205 - 215 - 225 - 235 failed 2x.

B) Tabata - Lowest score with total reps for Row
Bottom-to-bottom squats - 17/15/12/11/11/11/11/11
Row (total calories) (10/7 Damper) Subbed KB SDHP 1.5 pood
12/11/12/12/12/12/12/11 = 94 reps
Hang Power Clean (95/65)
11/10/8/8/8/8/8/8

B2B Squats - 11
SDHP - 94
Hang Power Clean - 8

1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.

140/150/155/165/155/150 *missed third 165 and a few 155. fatigue

2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

175/185/205/210/205/185 *missed one at 205 on the back side

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.

135/155x2

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

135/155/185

Back Squats:
5 @ 75% - 240
3 @ 85% - 270
1 @ 95% - 305

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 25#
10 T2B

I had no business messing with friggin Man-makers. They took my manhood and made me cry! LOL! Wrong line of business on my b-day. Went waaaaaay past the time limit.

Warm up
200m Run
2x
8 Good Mornings
10 Walking Lunges (Each Leg)

Mobility

Deadlift Work

At 85% of Prescribed workout weight: 3 Reps EMOTM of #135
Shoulder Prep in between sets

WOD

5 Rds for Time

15 OH Walking Lunges 45/25
12 T2B
9 DL 155/115
6 HR Burpees jumping to 45#plate

Time 20:00rx

Well this was a burner... first 3 rounds felt good last 2 got a little hard with the lunges and T2B.

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