7 round partner wod for time:

21-18-15-12-9-6-3 (each set is a round)
Dead lifts (185#) - each partner
KB Swings (53#) - each partner
Med Ball sit ups (20#) - between both partners
200m Med Ball run (20#) - one partner carries each 100m

Kicked. My. Ass! Deads were killer.

Strength: Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
1 – 1 – 1 – 1 – 1 – 1 – 1

• then -

4 rounds of…
2:30 Minute AMRAP:
50 Double Unders
10 Push Jerks (115/75)
Then, rest 30 seconds…
1 Max Effort attempt C2B Pullups in 1 minute

*You will receive 2 scores: Post total rounds for all DU/PJ AMRAPs, and total reps for all 4 sets of ME C2B pullups.

115 PC and PJ

4 rds @ 65 and 11 PUs

Pre WOD:
3x3 Front Squats. Hold bottom of each squat for 3 seconds (155, 185,185)

For Time
15 squat cleans (135#)
30 pullups
15 squat cleans

Post WOD
4x100m runs

Pre WOD:
3x3 Front Squats. Hold bottom of each squat for 3 seconds (135, 155, 155)

For Time
15 squat cleans (135/95#)
30 pullups
15 squat cleans

Post WOD
4x100m runs

Class is at 4:30 on MONDAY

12 min EMOM (alternate movements each minute):

A) 3 x hang squat clean (go up in weight each time) 95,115,125
B) 30 DU (or attempts for 1 min)

WOD:

Buy in: 15 Hand-release HSPU (10 wall walks)

3 rounds for time:
15 hang clean (135/95)
15 bar facing burpees

9 min AMRAP:

7x hang power clean (135/95)
15x wall ball (20/14)
15x sit ups

I went unbroken on all 4 sets of hang power cleans, they felt pretty good
wall balls were quite the challenge as the pull up bar is right below the target which means you cant miss or you will hit in the face (5 times) and also I have to just keep going
sits up nice and steady

3 rounds + 7 hpc + 5 wall balls

Warm-up Drills (08.13.2012)
Row 3-4 minutes (Technique Review/Practice)
9-6-3 Reps each (for Quality/Practice) of
Front Squats (45lbs)
Push Press (45lbs)
Thrusters (45lbs)
*5 Minutes of Mobility Drills (Individual)

''Persistence Is Omnipotent''
5 Rounds of the following:
Complete as many sets as possible in 3 minutes of:
3x Thruster (25lbs DB's)
6x Box jump (24'' + 45# plate)
9x Russian KB swings (20kg)
Rest 1:00...Repeat!

http://crossfitsouthie.com/tabata-all-you-can-handle

Strength
Low Bar Back Squat
3-3-3-3-3 <=== 175

WOD
Tabata Thrusters (95,65) <=== 4
Rest 1 minute
Tabata sit-ups <=== 8
Rest 1 minute
Tabata chest to deck push-ups <== 8
Rest 1 Minute
Tabata toes to bar <== 5

Level 2 (75,55) <===
Level 1 (65,35)

Your score is the sum of your lowest round for each tabata interval.

Front Squats:

2x135, 2x185, 2x205, 2x225, 2x245, 2x265, 2x275, 2x285, 2x295

Metcon:

3 Rnds: 15 Thrusters (95lbs), 15 WBs (20lbs)

Time: 6:48

Thrusters 1-1-1-1-1 (15min time cap) - worked up to 185, failed 205. Form problem, could have gotten it.
Then,

15-12-9

Thrusters (@ 75% 1rm) 135#

Weighted pull ups - MOD to Kipping after starting with dead hang.