Pre-WOD: Review the Jerk- 15mins

Every min on the min for 8 mins.

4 Jerks @ 60% of 1rm 65lbs

Then,

1/2 “Jack”

10mins AMRAP

10 Push press 115/75

10 KBS 1.5p/1p

10 Box jumps 24/20

Rounds 4

Warm Up

400m Run
2 rounds
10 good mornings
10 pass throughs
5 walk down, push up, walk back
3 burpees

Workout
"Gluttony"
500m Row
30 KB Swings 35lbs
30 Push Ups
100 Air Squats
25 Deadlifts 135lbs
30 ring dips MOD
400m Run
15 Power Cleans 95lbs
30 Pull Ups MOD green band
500m Row

Time 32:42

Warm Up
800m run
2 rounds
5 "cobras"
10 overhead squats w/PVC
10 pass throughs

Partner WOD
Four 5 minute sets for max reps in teams of three of:
3 Burpees
6 Dumbbell Push Press 15lbs
9 Wall Balls
Rest 3 minutes between sets

Only one team member may be working at any one time and that team member must cycle through each exercise before the next teammate may begin. Work quick to minimize your teammates rest and to add up more reps.

Total reps 502

8 min AMRAP of:
5 Pull Up
10 Push Up
15 Squat

Rest 1 Minute then-->

8 min AMRAP of:
5 Burpee
10 Lunge Jump
15 Sit Up

DL Warm Up
5x6 185# Clean Shrug
5x5 BP @ 225
3x
10 KB Swing, 10 L Arm Swing, 10 R Arm Swing @ 35#
10 TGU each arm @ 35#
15 Huge Tire Flips in 9 minutes

I did 3 box squats every minute, on the minute for 12 minutes
I think I went too low, but I was working on keeping vertical and exploding out and off the box.
I warmed up and then went with 185 for the first few, then used 195 lbs for the remaining 8-9 rounds.
Good WOD. I think I just went a little too low on the box.
I rested for a few minurtes and then did HIGH box jumps and DUs immediately after
I was doing sets of about 5-6 to about 40".
Not maxing out, but working on explosive legs movements.
Good WOD.
Friday morning after Thanksgiving.. worked out with nothing in my belly but felt good.

FIGHT GONE BAD
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

result: 250

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
8x40m 5kg Sled Resisted Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
About 10 Long Jump Pop-ups (16 steps)
4x40m 5kg Sled Resisted Controlled Sprints
6x40m Rope Resisted High Knees & 20 High Knees
6x40m Rope Resisted Alternating-Leg-Bounds & 20 Double Leg Jumps
Gymnastics (Some Handstand Holds, 5 BW Muscle-ups + 2x3 Weighted Muscle-ups 5kg)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

Weightlifting
Snatch (40kgx3, 50kgx3, 60kgx3, 65kgx3, 70kgx2+1 Fail)
C&J (50kgx2, 60kgx2, 70kgx2, 80kgx2, 87kgx2)
5-4-3-2-1 Push Press (50kg, 55kg, 60kg, 65kg, 70kg)
5-4-3-2 Back Squats (90kg, 100kg, 110kg, 120kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts
2x10 Strict T2B

Choose a Squat… (approx 10-15 minutes) Back, Front or Overhead Work up to a pretty heavy double Then…

8 min EMOM of:
3 Chest 2 Bar pull-ups
3 Burpee Box Jump Overs 24/20 with clock still running,

begin following at 10:00 mark: 15-12-9 of:
C2B pull-ups
Burpee Box Jump Overs
400m Run after each Round

• See more at: http://crossfitcsa.com/2013/12/03/tuesday-12313-crossfit-csa-wod/#sthash.NZynDqK5.dpuf