Sn
50/3x2 60/2 65/2 70/1 75/1x3
25-30-33-35-38

Cl/J
50/(3+3)x2 65/2+2 75/(1+1)x2
35-45-51

A) 3 rounds not for time:
unbroken box jumps x 10-12
unbroken double unders x 30-40
unbroken toes to bar x 10-12

10/30/10 x 3 rounds

B) 4 rounds:
2 rope climbs
6 cleans at 125#
350 m row
rest 4 min

3:45, 4:06, 4:15, 4:44

C) 3 rounds not for time:
15 toes to bar
30 double unders

A) 30 Minutes on the Bike - you choose the pace based on how you are feeling.

B) Oly

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

14mi Long Run on 2012 Course
Time: 2:15:28
Avg Pace: 9:41
Elevation: 373ft
Calories: 2,017

http://connect.garmin.com/activity/155149830

Run felt easy, legs & lungs good entire time. felt like I tweaked my foot in the last few miles. Need to give the Newton's a break until foot completely heals. Think they may be part of the problem with the lugs underneath forefoot.

Warm-up

400m Row
3x
8 Push Press (Bar Only)
8 Good Mornings
8 Squats

Mobility

Hamstring Stretches

WOD

A) EMOTM - Push Press / Push Jerk

10 Min Duration... Work up in weight.

65-65-65-85-85-85-105-105-105-135 PR

B) 5 Rounds for time

7 Deadlift 225 RX (I was 205)
9 Hand Release Push-ups
11 Bar rollers

Time 12:58

Took me longer then everyone else, but felt good about it because I never stopped moving... The Deads were pretty heavy for me and thats what primarily slowed me... Core needs work so the Bar rollers sucked as well.

3 on the minute for 10 minutes
Snatches @ 75% max (68 lbs)

Five rounds for time of:

5 Push press 155 lbs / 115 lbs
30 Wallballs, 20 lbs / 14 lbs
50 ft Farmer's Carry, 90 lbs / 50 lbs

15 Jumping Jacks
15 Squats
15 Steps Walking Lunge
5 Clapping Push Ups

15 Minute AMRAP

From: http://www.cftally.com/offsite-wods-blog/2011/12/19/12-19-11-monday-offsite-wod.html

A - 3 Minute AMRAP
7 Kettlebell Swings (24kg)
7 Burpees
=3rounds 4Burpees

Rest 5 Minutes

B - 5 Minute AMRAP:
5 Squat Cleans (40kg)
10 Box Jumps (24")
15 Sit-ups
=3rounds

Rest 5 Minutes

C - 10-9-8-7-6-5-4-3-2-1 reps of:
Squats
Push Ups
=2m58s