AMRAP 20:00

21 step-ups 20/16" - 20"
21 dead lifts 155/115# - Rx

Completed 6+4

http://www.oceansidecrossfit.com/my_weblog/2011/06/saturday-062511.html

800m Run
Then: 2 rounds
50 burpee
40 pull-up
30 pistol squats (had to modify by holding a pole to maintain balance :( )
20 KBS @ 1.5pood
10 HSPU (DIDN'T MODIFY ANY! WOOT)
Then:
800m Run

For time;
Lantern Run (500 jump rope if weather is bad)

Then,

21-15-9

Thrusters 95/65

Burpees

Pull ups (w/ Band)

finish with Lantern Run
*Birthday Option: Run to lantern with 50lb ruck. Do thrusters with 115

THURSDAY 120308

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

5 Rounds + 15 Box jumps

Push press 1 RM

Four Rounds of:
4 Front Squat (use 50-60% of 1RM for all reps) (95lb)
8 Back Squat

Not for time; front squats are immediately followed by back squats.
Rest 90-seconds between rounds.

Five Rounds of:
200m Run
10 Overhead Lunges (45lb plate)
5 Burpee Pull Ups

245, 295, 315, 335, 365

For time:
Run 800 meters
Clean 30 reps (135lbs)
Run 800 meters

I was suppose to do a Jerk but my shoulders were killing me.

For time:

4 rounds

Run 400 meters
Abmat situps, 30 reps

20 Minute AMRAP

5 Pull ups
10 Push ups
15 Air Squats