Part 1
"Rubber Buddy" (for time with 25lbs plate at all times)
30 burpees on plate
20 thursters
10 overhead walking lunges
400m run
20 thursters
10 overhead walking lunges
200m run
20 thursters
10 overhead walking lunges
100m run
+ any penalty burpee

*Rubber Buddy (plate) must be carried at all times, after the first set of burpees
* Penalty for every time the plate is dropped = 3 burpees
* Penalty for each minute beyond 20 min cap = 3 burpees

Part 2
Fron Squats
2-2-2-2-2 (max at 95lbs)

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