DL: 10 min work up to heavy 8

W.O.D.

10 min AMRAP

- 20 Box Jumps (20/24)

- 30 Double-unders

- 40 Wall Balls (14/20)

- 30 Double-unders

     

10 min work up to heavy thruster

[caption id="attachment_6435" align="alignright" width="333"] Jensen Mayberry with Clean & Jerk of 262lbs in Open 15.1a He's competing in Teen Male (15-17 age) division[/caption]

W.O.D.

If you’re doing the CrossFit Open:

- Rest & Mobilize

If you’re not doing the Open:

- 6 min Max Cal Row

4 RFT:

- 30 Air Squats

- 20 Ab Mat Sit Ups

- 10 HR Push Ups (Strict)

- 200m Run

12 min AMRAP

- 40 DU (Scale: 120 single unders)

- 10 Pull Ups

- 10 DL (105/155)

W.O.D.

[caption id="attachment_6412" align="alignright" width="350"] Matt & Kaylee at CrossFit Level 2 Coaching Seminar this past weekend[/caption]

For Time:

- 1,000m Row Buy-In

21-15-9

- S2OH (75/115)

- Back squat (75/115) (Bar must be taken from ground to start Back squats)

  *If you have ring MU: At the completion of the WOD, rest 3 min, and get in 2 max rep sets of MU (with 2 min rest in-between max sets).        

Strength:

10 min work to heavy Squat Snatch

W.O.D.

For Time:

- 100 DU (Scale: 200 SU)

- 10 Squat Snatch (RX 85/125)  (Comp 105/155)

- 80 DU (Scale: 160 SU)

- 8 Squat Snatch (RX 85/125)  (Comp 105/155)

- 60 DU (Scale: 120 SU)

- 6 Squat Snatch (RX 85/125)  (Comp 105/155)

- 40 DU (Scale: 80 SU)

- 4 Squat Snatch (RX 85/125)  (Comp 105/155)

- 20 DU (Scale: 40 SU)

- 2 Squat Snatch (RX 85/125)  (Comp 105/155)

     

For Time:

500m Row Buy-In

15-12-9-6-3

- Ring Dip (Scale: Box Dips)

- Hang Power Clean (Rx: 95/135)

Chipper

- 800m Run

- 40 KB Swing (35/53)

- 30 C2B

- 20 Alt Pistol (Scale: 60 Air Squats)

- 15m Handstand Walk (Scale 1: 1 min cumulative handstand hold against wall, Scale 2: 1 min cumulative plank hold)

Strict Press: 5-4-3-3-2-2

W.O.D.

2 RFT

- 50 WB (14/20) 10' line for comp ladies)

- 30 T2B

- 10 HSPU

- 5 MU (Scale 1: 5 Bar MU, Scale 2: 5 Strict Pull ups)

DL Strength 5-5-5-5-5 (Increasing load)

W.O.D.

7 min AMRAP

- 15 DL (135/185)

- 15 BJ (20/24)

- 15 Pull Ups

     

W.O.D.

5 min AMRAP: - 1 Rope Climb (Scale: 3 anchored) - 10 V-Ups

1 min rest THEN

5 min AMRAP: - 20 KB Swing (RX: 35/53, Comp: 53/70) - 10 Alt Pistols (Scale: 30 air squats)

1 min rest THEN

5 min AMRAP: - 20 WB (14/20) Comp ladies to 10’ line - 10 HR Push Up

1 min rest THEN

5 min AMRAP: - 20 Cal Row - 10 Thrusters (Rx: 70/100)

     

W.O.D.

14 min AMRAP:

- 1 HR/rig touch Burpee

- 1 Pull up

- 1 T2B

- 2 HR/rig touch Burpee

- 2 Pull up

- 2 T2B

- 3 HR/rig touch Burpee

- 3 Pull up

- 3 T2B

Go as far as you can go!

Front Squat: 5-5-5-5-5

[caption id="attachment_6381" align="alignright" width="225"] Team "Muscles & Mascara" tackle Tough Mudder in September 2014[/caption]

W.O.D.

TABATA: :20 on/:10 off x8

- Front Squat: 55/75