a) 4 Rounds of
9 x Deadlift @ 80kg
15 x Box Jump @ 36 inches
21 x long strokes on the C2 rower
for time.
11:30

b) 10 minute AMRAP of
7 x DB hang power clean @17.5kg
14 x Butterfly situps
63 x single skips ( 21 double unders)

5 rounds and 7 x DB hang power clean

The finisher:
5 minute abs

Strict Press:
- 5 x 20kg, 4 x 30kg, 3 x 40kg, 3 x 50kg, 3 x 60kg, 3 x 62.5kg
- 5 x 50kg, 10 x 40kg

Seated Dumbbell Press (palms facing each other) + Seated Dumbbell Shrug:
- 5 x 20kg (each arm) + 7 x 32kg (each arm)
- 5 x 24kg + 7 x 32kg
- 5 x 26kg + 7 x 32kg
- 3 x 28kg + 7 x 32kg

Barbell Upright Row + Dumbbell Front Raise + Barbell Front Raise:
- 7 x 30kg + 3 x 14kg (each arm) + 4 x 20kg
- 7 x 40kg + 3 x 14kg + 4 x 20kg
- 7 x 30kg + 3 x 14kg + 4 x 20kg

Snatch off blocks:
- 3 rounds:
- 5 x 20kg
- 2 rounds:
- 5 x 30kg

Muscle Snatch:
- 2 rounds:
- 5 x 30kg

Hang Power Snatch:
- 5 x 30kg

Squat Snatch:
- 5 x 30kg

Warm-up Drills
Run 800m
3 Rounds for Quality of
7 x Medicine Ball Cleans
7 x Push-ups
-5:00 x Mobility

''What You Need''
21-15-9 reps/kcal off
Row Kcal
Toes-2-Bar/Knees-2-Elbows
Burpee Pick-ups 35lbs

Deadlift:
5 – 5 – 2 – 2 – 2+ (Not a max attempt, on your last set get as many heavy reps as possible without losing form)

WOD:
“Nancy” (compare to your time from Jan 23 on WODstack)
5 rounds :
400 meter run (stoplight)
Overhead Squat x 15 (95/65)   

Deadlifts: 185(5) 225(5) 275(2) 325(2) 335(6) This was 90% of 1RM)
Nancy: Didn't care or look at my time. My goal was all sets unbroken and a heavier weight than a month ago. Last 3 rounds were unbroken. 75lbs for weight(This is a 10lb increase compared to when i did this a month ago.

For Time:

6 Rounds

95lb Hang Power Clean
95lb Push Press

11:04

I'm tired of not being able to do most of the Main Site workouts anymore. When I started crossfiting in 2008 I could do the majority of the main site workouts without special equipment. Of course I was constantly scaling the weight or rounds to meet and push my fitness levels, but I could pretty much follow the Main Site.
FF >> to today and the majority of the workouts are either too brutal, or require too much specialized equipment (ropes, rowers, high rings, parallets, etc.) Also, the "advanced skills" like hspu's and muscle ups are EVERYWHERE. I can do 1 muscle up and a few hspu's . . . but workouts are consistantly coming up where you are doing 20, 30, 50+ of these motions, which is just way out of reach for me and quite frankly a little discouraging.

Sooooo, I'm taking the mainsite workout and making my own affiliate style workout out of it. I've noticed that most affiliates will have a 3 part or 4 part workout that contains skill work, strength work, and an intense METCON/AMRAP type WOD. The WOD is usually intense, but more manageable than the main site and do-able without spending thousands or dollars or being Jason Khalipa.

<Rant over>

12 EMOTM of
3 High Pull Hang Cleans + 1 Split Jerk
progressive in weight.
I chose to do
3 sets at 95#
3 @115
3 @135
1 @155
1 @165
1 @185

4 RFT of
6 Hang Squat Cleans 135#
12 Double Unders
18 Burpees

7 min AMRAP:
3-6-9-12-15-18....
OH Squats
GHD Sit-Ups

This went great!...except I misloaded my bar and did the OHS at 35# instead of 45...rocked the GHD though! Finished round of 18 plus 9 OHS.

...then, not timed:
50 Push-Ups
500m Row
50 Push-Ups

This cash-out was worse than the actual WOD!

Hang Snatch
75x2
85x2
95x2
100x2
105x2
110x2
115x1

3 rounds
15 KB Swings (75 scaled down to 53)
20 KB Walking Lunges (75 scaled down to 53)

5-5-5-5-5 Back Squat at 83#

Row 250M, 25 Knee Pushups, 50 Single Unders for 15 min. Did 5 and 2/3 rounds

''Press 3-3-3+'' (06.21.2012)
With a 15:00 Time Cap Complete the following:
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
85# 10x

''Disciplined Abuse: Dumbbell Special'' (06.21.2012)
25:00 Time Limit
10 x Burpee Box Jumps (24'')
20 x DB Hang Cleans (30lbs)
30 x Clapping Push-ups - scaled to bumper plates
40 x DB Renegade Row (30lbs)
50 x DB Walking Lunges (30lbs)
40 x DB Snatch (Alt.Sides 30lbs)
30 x Clapping Push-ups
20 x DB Hang Cleans (30lbs)
10 x Burpee Box Jumps (24'')

timed out at 25:00
achieved everything thru 18 snatches