Odd: Kipping Pull-up
Even: OHS 115 / 75 lbs

(Bar on the floor , max 2/3 of your 1 Rm Snatch)

Score total numper of reps

4 rounds for time of:

27 Box jumps, 24" box
20 Burpees
11 Front Squats @70 (instead of Squat cleans, 145 pounds)

We want to wish a Happy Happy B-Day to one of our newest members Cameron, so here is to you Cameron the "Mosh Pit"

2/3 Mile Run
10 Combo's
200 Butterfly Sit-Ups
300 Air Squats
1 Mile Run

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (sub is jumping MU or 3 pullups & 3 dips for each muscle up) did high jump muscle ups
4x Curtis P’s (105#/75#)
6x Wtd sit ups (45#/35#).

18 minutes as many rounds as possible of:

-15 box jumps (20")
-12 shoulder to overhead (75 lbs)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders

400 singles instead of DUs

Deadlifts
5-5-3-3-1-1
65% 75% 85%
165x5, 195x3, 215, 235

12 min AMRAP
10 hang power cleans @75#
10 T2B
200m run

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders

3 mats for the HSPU, 450 singles

3 Rounds
400m Run
21 KBS 24/16kg
12 Single Leg DL (6 ea Leg) w/ KB 24/16kg
21 ABMAT

Total time: 16:03

hip issues causing me pain lately... had to slow down on this one :(

50 Squat
10 G2OH 135#
40 Squat
8 G2OH
30 Squat
6 G2OH
20 Squat
4 G2OH
10 Squat
2 G2OH