Warmup
Leg Swings
Skipping
Arm Circles
800m Run
15x2 Air Squats
15x2 Situps
200m Run
Spiderman 10x
Scorpion 10x
Good Mornings 10x

Strength
Deadlift 5RM @ 100lbs + 15 bar = 115lbs
Pullups 3x Max @ 5Max w/ Green Band

WOD
3 Rounds
21 Sumo Deadlift (25lbs + 15 bar = 40 lbs)
15 Hand Release Pushups (knees)
9 Toes to Bar (knees up)

Strength
Power Clean 5x3 (unknown weight)
Chin Ups 3xmax

WOD
4 Rounds
20 Double Unders (or 100 singles)
10 Chest to Bar pullups (w/ green band)
10 Deadlifts (70lbs + 15 bar = 85 lbs)

Work up to 1RM hang clean:
85lbs

WOD
7 RFT

10x med ball cleans (10lbs)
10x overhead med ball lunges (10lbs)

Every minute OTM 10x hollowbody rocks

7:57

Xmas morning
6 rounds.....THIS TIME I DID 4
25 squat
25 push up
10 chair dip
50 flutter kick
10 Pull up (last time it was 30 jumpjacks)
5 side planks each side

Strict Pull Ups sets of 2

For time;

800m run

30 Hand release push ups
30 Hollow rocks
30 Pull ups (MOD: purple band)

400m run

30 KBS 1.5/1p
30 Med ball cleans 20/14
30 Slamballs 30/20

800m run

2011 CrossFit Games Open WOD #2

15min AMRAP

9 Deadlifts 155/100
12 Push ups
15 Box jumps 24/20

8 rounds 16 reps.

Wanted to get 9, but had to pause during the pushups in the later rounds. All dead lifts and box jumps were unbroken.

299.5# Back Squat x 20 reps
119.5# Press x 20 reps
375# Dead Lift x 20 reps
184.5# Bench x 20 reps MISS TRY AGAIN
Pull up/ Push up/ Sit up Series

Push Press
5-5-5

W.O.D.
"Mary"
20 Minute AMRAP
5 HSPU
10 Pistols
15 Pull-Ups

//

Push Press: 53-58-63

HSPU - on box + 1 ab mat
Pistols - stand up from box
Pull-ups - big purple band

Pre-WOD
10x3 back squats @ 65% of your max (250)

WOD - Choices
Option A: "Karen" 150 Wall Balls (20/14#)
Option B: 100 HR Burpees

*chose A - 9:36