Today's WOD

Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

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1) 5 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
4 Front Squats + 8 Back Squats @ 65% of your 1RM Front Squat (refer to 6DEC13)

2) 12 minute AMRAP
1 Rope Ascent
3 Power Snatches (95/65)
5 C2B Pull-ups
7 Thrusters (same barbell as snatches)
Rest 30 seconds

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“Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 Rounds for time:
100′ Walking Overhead Lunge 45/25
30 Box Jump 24″/20″
20 Wallball Shots 20/14
10 HSPU

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The holiday party is finally here! We hope you’re as excited as we are.

Make sure to hit today’s WOD so you can talk about how sore your quads are at the bar tonight! #squatsfordays

1) 20 Burpees for time

2) 4 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
7 Front Squats + 13 Back Squats @ 50% of your 1RM Front Squat (refer to 6DEC13)

3) 3 rounds for time:
9 Deadlifts (135/95)
9 HR Push-Ups
6 Clean + Jerks
6 C2B Pull-Ups
3 Thrusters
3 Wall Climbs

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14 minute EMOM:
Even: Snatch + 2 Snatch Balance @ 55% Snatch
Odd: 5 Bastards

Then.

For time:
100 Double Unders
15-12-9
HSPU
KB Swing 53/35
Air Squat

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1) Power Clean:
5×3 (use 70% of your 1RM Clean + Jerk)

2) For total time:
1000m Row
Rest 1:1
750m Row
Rest 1:1
500m Row
Rest 2:1
250m Row

3a) 2x ME  Ring L-Sit

3b) 2x 10 GHD Sit-Ups

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If you don’t have a 1 RM Front Squat from Friday, you’ll be establishing one today. 

1) 4 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
7 Front Squats + 13 Back Squats @ 55% of your 1RM Front Squat (refer to 6DEC13)

2) 12 minute AMRAP
3 Pull-Ups
6 K2E
9 T2B
12 Box Jumps 24″/20″

How are your calves feeling from “Flight Simulator”?

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Behind the Neck Press – Wide Grip
5×3
Go heavy but sub-maximal

Then,

5 Rounds; slowest round goes on whiteboard:
5 Hang Power Snatch 95/65
10 Bastards
15 Push-ups
20 Sit-ups
Rest 30 seconds

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Everything is a blur at 6am!

Have you checked out the PurePharma supplements?

Our favorite is the 3-pack with a month’s supply of the most important supplements you need. Fish Oil, Vitamin D and Magnesium all in an easy foil pack.

1) 3 x Max effort unbroken muscle-ups, rest as needed

2) 30 Burpees for time 

3) “Elizabeth” (refer to 8JUL13)
21-15-9 for time:
Clean 135/95
Ring Dips

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Please try to make it in today! We’re going to establish a new 1RM Front Squat; we’ll be using this number in the future.

Can you imagine if you found CrossFit at 12 years old?
http://www.youtube.com/watch?v=0JHQqsE-rxM&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng

1) 8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 60% of 1RM Snatch (Refer to 28OCT13)

2) Establish 1RM Front Squat
15 minutes

3) OPT’s “flight simulator“:
For time, 12min time cap;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Post time to comments.
You MUST stop between sets; you CANNOT skip singles during sets.

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