25 min cut off
For time:

100 Pull-ups
100 Kettlebell swings 53lbs
100 Double-unders
100 Overhead squats 95lbs

I did:
Mod #2
25 min cut off
For Time:

25 Pull-ups
25 Kettlebell swings 35lbs
25 Double-unders (subbed 100 singles)
25 Overhead squats 45lbs

I got done with pullups on 2nd round and hands ripped --- finished round 2 then stopped -- bleeding hands. :-/

KB or BB Thrusters
Strict Pullups
6-5-4-3-2-1
*Increase weight as reps decrease. Try kipping pullups if you're having trouble with strict pullups

Finisher:
20 seconds on/ 10 seconds off x 8
Swings
rest 1 minute
Burpees

Warm-up Drills (04.11.2012)
Run 800m
2 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
7 x KB Swings (24/16kg)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)
*KB Swing Standards Reviewed

''A DARE Dance Grind'' (04.11.2012)
10 Rounds for time
Deadhang Pull-ups x 10,9,8,7,6,5,4,3,2,1
Unbroken Thrusters x 1,2,3,4,5,6,7,8,9,10
KB Swings x 1,2,3,4,5,6,7,8,9,10
65lb thruster
16kg kettle bell

Warm-up Drills (04.12.2012)
Run 400m
For Quality:
15 x Burpees
15 x SDHP's (24/16kg)
15 x Hollow Rocks
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch

''Rumination'' (04.12.2012)
Complete for time:
Row 2000m Time Trial (Max Effort)
Rest 3:00
3 Rounds of
(Row 500m x :30 Rest)

Time Trial
8:04
Sprint #1
1:59
Sprint #2
2:01
Sprint #3
1:59

''A Cliffnote's Challenge'' (04.12.2012)
3 Rounds for max reps of the following:
1:00 x Bench Press (115)

1:00 x Goblet Squats (24kg)
1:00 x 1-arm DB Snatch (30lbs)
1:00 x Toes-2-Bar/Knees-2-Elbows
1:00 x Rest...
113 total reps

In 4 Rounds of 10 minutes, complete:

100 Pullups - Finished
100 Pushups - Finished
150 Kettle bell Swings - Finished
200 Double Unders - Finished

Snatch Skill Work EMOM for 10 mins:
2X135lb Unbroken power snatch

10-9-8-7-6-5
Pull ups-Butterflied
KB Swings(American 70lb)
GHD Sit ups

30min AMRAP
Complete as many "girl" WODs with a partner in 30 minutes

With Katie Bell:
Diane
10 rounds of Cindy
Isabel
Annie
Fran

Warmup- 30 Double Unders, 30 Burpees, 30 High Knees

WOD- 5 RFT
5 Deadlifts
5 Romanian Deadlifts
5 Power Cleans
5 Front Squats
(Prescribed Weight 65lbs F/ 135lbs M)

Did all sets unbroken. Rested between Romanian Deadlifts and Power Cleans.

Did 3 consecutive double unders without a hop between.

Training:
Back Squat 3 x 5 165pds (light duty due to lower back pain)

WOD:
Against a 12 minute clock:
Run 800 meters
Complete AMRAP of:
3 KB Swings (43lbs)
3 Box jumps (24")
6 KB Swings
6 Box jumps
9 KB Swings
9 Box jumps
12 KB Swings
12 Box jumps...
continue climbing by 3's until time expires.

Run 2mi 17:30 8:45/mi

Metcon:
100 Pushup
100 Situps
100 Grasshopper
Time: 10:14

Snatch
1-1-1-1-1-1-1-1
95-95-115-135-145-155(f)-155(f)-145

A different approach. Wodstack, you now get to become my entire training diary. I had been just using this to record WOD's, but I finished my last spiral bound journal and I'm gonna try and do this "green". All thoughts, PR's, failures and whatnot will now be recorded here. Sorry.