Max reps: 3 Rounds of 1 min on 1 min off - Row for cals - Goblet squat 35/53 KB - Rope climb (1 climb = 5 anchored) - Vups

WOD:

- 1200m run 
- 20 Strict pull ups
- 800m run 
- 30 C2B
- 400m run 
- 40 Pull ups

W.O.D.

For Time:

- 50 Wall Balls (14/20)  (*Ladies comp to 10' Line) - 25 Deadlifts (135/225) - 50 Wall Balls

-Every minute stop and perform 5 Burpees -

Strict Press 7x7

W.O.D.

10 RFT: - 10 KB Swings (Rx: 35/53, Comp: 53/70) - 10 HR Push Ups - 10 Box Jump Overs (Rx: 20/24, Comp: 24/30)

W.O.D.

[caption id="attachment_5586" align="alignright" width="300"] Chris Lebaron & Mac Van Diest competing in Elysian Games 2014 final[/caption]

11 min AMRAP

- 7 T2B
- 4 Thrusters (Rx: 65/95, Comp: 95/135)
- 20 Double Unders

W.O.D.

"Chipper"
- 50 cal row
- 40 overhead plate walking lunge steps 25/45 (Comp: 40 alt Pistols)
- 30 burpees (jump onto a plate 25/45)
- 20 HSPU (Scale: 20 pike push ups off box)
- 10 mu (scale: 10 bar MU, 30 pull ups)

*Pick a weight within the given range that you know you will be able to get at least 10 reps at.

W.O.D.

[caption id="attachment_5572" align="alignright" width="233"] Member Jonathan Cragle judging Kristin Clever at Elysian Games 2014[/caption]

Partner Murph: "You go-I go" (split work as needed)

- 1 mile run
- 100 pull ups
- 200 hr push ups
- 300 air squats
- 1 mile run

W.O.D.

8 min AMRAP ladder

3's, 6's, 9's keep goin on

- Bar facing burpees
- Hang power clean (95/135)
- S2OH (95/135)

Back squat 6 x 9 rest 90 sec

W.O.D.
- 600 m run

Rest 2 min

- 400 m run

Rest 1 min

- 200 m run

Live By” Ascending EMOM - Snatch 65/95 -  C2B Minute 1: 1 snatch, 1 C2B Minute 2: 2 snatch, 2 C2B Minute 3: 3 snatch, 3 C2B ....and on until you cannot make it for the minute.

W.O.D.

Max Reps: 3 min on/1 min off (1 time through):

- Row Calories

- Hollow Hold with PVC, Scale: plank hold (*subtract 5 reps from score every time you come down.  You can rest for no more than 10 seconds every time you come down)

- Rope Climb  (*Every rope climb = 5 reps. Scale: anchored climbs)

- Box Jumps (20/24)

- T2B

- Barbell back rack overhead press (25/45)

9 min AMRAP 12-9-6 - Power Clean (65/95) - Front Squat (65/95) - Push Press (65/95)

W.O.D.

8 min AMRAP

- 8 pull ups

- 8 Bar over burpees

8 min 2 rep Snatch EMOM (heavy, not tn’g)

[caption id="attachment_5556" align="alignright" width="300"] Throwback Thursday - CrossFit Open 2013[/caption]

Immediately into

8 min 5 rep Ring Dip EMOM

Immediately into

Max set of WB (14/20)