For max reps
6 minute cap
20x Strict pullups
30x Kipping pullups
Max reps Chest to bar pullups (reps=score)
Rest 5 minutes
6 minute cap
20x Weighted dips (90#)
30x Weighted dips (45#)
Max reps bodyweight dips (reps=score)
Rest 5 minutes
6 minute cap
20x Burpees
30x Box jumps (20 inch)
Max reps back squat @ bw (reps=score)

RX: EMOTM for 10min:
2 Hang Power Snatch, 40-70#

Coaches kept pushing me to squat snatch more weight, but I just couldn't do it. My confidence is not there yet.

Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS, Rx: 16
Rest 2 mins between rounds

Finish : 76 KB Swings
1st round of rowing 1:56, might have been one of the 1st women to finish and fastest I've ever rowed 500m. The next 2 rounds slowed down a lot to 2:17, 2:10.

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

This was MUCH harder and longer than I thought it would be.
I did the runs at about 11.5 mph and they felt pretty good.. I was pounding a little bit more than I wanted but they felt o.k.
The Single Arm hangs were HARD.. SUPER Hard on the hands... also hard to keep from rotating.
TGUs were not too heavy but I was feeling them after a bit in the whole body as continously staying tight wears you out a bit.
L-Sit holds were tough. I did most of them in 20 + 10 secs.
Great WOD... I should work into my workout single arm hangs to build up my grip.
My left arm was way weaker than my right.

3 Rounds of:
Bear Crawl 100'
5 Broad Jumps then 3 Burpees, repeat this for 100'
I wear a 20 lb vest for the entire WOD.

I worked out last night, but wanted to get an EARLY WOD in before work to give me more time to be fresh for the Spartan Mud Run this Saturday.

It felt pretty good and I was getting better each round actually. I did not warm up much at all, but did push a little harder on the bear crawls.
I wanted to hit the legs a bit and keep it short, light and I hadn't done this one in a while. I'll do this a few times this summer, but next time I'll do it 5 rounds probably.
The benefit of most of these WODs is in pushing after the 2nd round mentally. You always have another burpee in you, you just have to dig down and ignore the pain and just do it.
Fun WOD..... grass was a bit wet but still fun to get an early WOD out once in a while.

AMRAP 5 minutes
5 Box jumps 24/20
5 Pullups
rest 3 minutes
AMRAP 5 minutes
5 Wallballs 20/16
5 Pushups
rest 3 minutes
AMRAP 3 minutes
Burpees

85 reps - box jumps/pull ups
90 reps - wallball/pushups
31 reps - burpees

5 minutes stretching and run drills (butt kicks, high knees, hip circles, leg swings etc)
2 mile warm up- steady pace not all out, moderate

3x10 bowler squats each side

4 rounds:
Forward bear crawl DOWNHILL 50m
Reverse bear crawl UPHILL 50m
20 burpees
Rest 3 minutes (do extra bowler squats during rest periods)

6 rounds:
100m hill sprint ALL OUT
2 mins rest

Warm-Up
500M Row
2 rds
10 sec HS hold (skipped)
10 Pullups (black band)
10 broad jumps
10 ab mats

Strength/Skill
3 Rds
5 strict ring rows
5 strict ring row MOD purple band

WOD
2x400m
rest 90 seconds
then 1x800

rest 5 mins

9 - 6 - 3 for time:
clean & jerk @ 80% - 75lbs
+5 wall climbs between each round MOD did the best i could

Time - 8:15

Clean & jerks felt fine so can increase weight next time. Try 85lbs. Still need to work on wall climbs. Scared... so try to go as far as I comfortably can.

Note: Total time was 23:50. Came in from runs at 15:35.

Total 60min
15min DU practice, mobility
15min HSPU practice on two abmats: 5, 3, 5, 5, 3
20min kipping pull-up practice
500m row

Total 105min

WU: gymnastics WU
10min EMOM: 3 x hang squat clean
Strength: push press 3x3

Metcon: Crossfit regionals event 4 2014
Against time, 30min timecap
50 cal row
50 over the box jumps 20"
50 deadlift 55kg
50 wall ball 6kg
50 push-ups (scaled from ring dips)
50 wall ball
50 deadlift
50 over the box jumps
50 cal row
Result: 30.00, left to do: 40 over the box jumps, 50cal row
Average HR 181, max HR 193

Post workout: 1500m row

Total 105min
A. WU & skill work
3 rounds for quality:
300m row
10 KB swing 12kg
10 wall ball 3kg

B. Olympic/gymnastics, EMOM for 14min
Odd min: 1 hang squat clean + 1 front squat + 1 split jerk
Even min: 4-7 HSPU
3, 3, 3, 4, 4, 4, 4

C.Strength: Push press, Wendler week 1
Clean pulls 3x3
45kg, 55kg, 55kg

D. Metcon
3 rounds for reps
1min pull-ups - 10+7+6=23
1min thrusters 30kg - 10+8+9=27
1min burpee - 14+13+15=42
1min rest
Result: 92 reps
Average HR 176, max HR 190

E. Post workout
3x10 reverse hypers
500m row