Bench Press:
5 @ 75% of 1RM 90#
3 @ 85% of 1RM 100#
1+ @ 95% of 1RM 105#

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups
45#
9:09

http://crossfitsouthie.com/burpee-up-and-over-the-box

Skill
Chest to bar Pull ups

Test
Max height box jump <== 40"

WOD
10 Rounds
10 Burpee up and over the box
10 Chest to bar pull ups

L2 – 7 rounds; 7 each <== Might have accidentally done 8 rounds.
L1 – 7 rounds; 5 each

4 rounds
10 Box Jumps 24"
10 KB Swings #53
400M Run

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

Total: 259

''Monkeys and Bars''
Storm through the following crucible for time:
100m x Bear Crawl
Then...
10-8-6-4-2 of
Deadlift 185lbs
Overhead Squat 45lbs
Then...
50m x Burpee Broad Jump
Then...
2 Rounds of
Row 30kcal
7 x DB Thruster 35lbs
Then...
50m x Overhead Portage 45lb Bumper Plate
50m x Back Squat Portage 95lbs
50m Medball Squat Clean & 2-Arm 'Thruster BH Back Toss'

Barbell complex for 6min. Did 3rds w/ 205, had to strip to 185 after that.

Helen
3rds
400m Run
21 KB Swings 1.5pd
12 Pull Ups

Decided to add
5x3x225# bench before the WOD

"Nasty GIrls"

3 rounds for time
50 squats
7 muscle ups
10 hang cleans at 135#

I had to sub strict pull ups for muscle ups. I know they're not equivalent but I only have about six inches above my bar.
Time: 13:56

21-15-9

Thrusters #95/65
Pull ups

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

95 lbs, most regular pullups other than the first set and ring assisted 1 leg squats.

4 rounds + 12 + 7

Finished off 5 rounds after time.

10 minute AMRAP

10 box jumps 24"
10 push press 95 lbs
10 abmat situps

7 rounds 2 reps