5X2,2,2,1,1 Front Squats @ 100% 3RM (125#)– rest 2 minutes.

-then-

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

tuck jumps
No help pu's
Started 115, went to 105
After 6 I stopped making time and just kept doing them on no time

Pre-WOD
5x2 Strict press 60, 70, 75, 80, 80
5x2 Push press 95, 105, 105, 115, 115 (failed on 1)

WOD
Choice of Isabel or Randy

Isabel
30 snatches for time (135/95#) 75# - Hit a 95# afterwards for 1 RM

Post WOD
Sit-ups - Weighted then Unweighted 15, 10, 5 reps @ 15#

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Skill
Some DUs

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
For time:
1 C&J (60kg)
1 round of Cindy
2 C&J
1 round of Cindy
3 C&J
1 round of Cindy
4 C&J
1 round of Cindy
5 C&J
1 round of Cindy
6 C&J
1 round of Cindy
7 C&J
1 round of Cindy
8 C&J
1 round of Cindy
9 C&J
1 round of Cindy
10 C&J

Really tough WOD. Should have pushed harder during the middle part of the workout.

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

20 weighted lunges 30g
20 kB clean and jerk 16kg
20 Burpees
10push ups

"Push/Jump/Climb"
20 Minute AMRAP

5 Handstand Push Ups
10 Box Jumps 24/20
10 Four Count Mountain Climbers

first three rounds as Rx, but started failing bad on the HSPU, so I switched to pikes on the box. I need practice on HSPU and cycling thru box jumps.

I got through a total of 8 rounds 5 HSPUs and 5 box jumps.

For time
10 km run

Back from Los Angeles.

Seven rounds for time of: -> only 3 rounds
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Had to cut this one early. Left shoulder has been hurting lately. Not sure what it is, but wall climbs smoked it.

14:11

Pre-WOD:
5x2 Strict press (115,115,115,115,115)
5x2 Push press (135, 145, 145, 155,155)

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135/95- Used 95 lbs

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted- used 30 lb kettlebell
15, 10, 5