Wild Bill

Strength / Skill: 1RM of the complex Power Clean + Hang Power Clean + Hang Squat Clean

WOD
For time:
Guys: 750m Row Girls: 600m Row
How many seconds did it take you?

1/3 reps Pull-ups
1/3 reps Toes-to-bar
1/3 reps Ring dips

Triple

Burgener Warmup

(0:00 - 10:00)   Find a 1RM Overhead Squat

(10:00 - 20:00) 4 Rounds for time of: 10 Hang Power Snatches 95/65#

                                                          30 Double-Unders

(20:00 - 25:00) 5 minute AMRAP of: Candlesticks

REST DAY

Spectaculars

Strength: Deadlift 2 reps EMOM for 6 minutes. Same weight across all sets.

WOD
4 Rounds for time of:
600m Run
20 Kettlebell Swings 1.5/1 pood
40 ft. Bear Crawl

RX+ = 2/1.5 pood swings and 20 ft. Handstand Walk

Trip

Skill: EMOM 10 minutes of 3-5 kipping pull-ups. Banded, chin over bar, chest to bar, butterfly, or butterfly chest to bar. Choose the skill you need to practice and work on it here. 

WOD

14 minute AMRAP:

5 pull-ups

10 thrusters 95/65#

15 box jumps 24/20"

Endure

For max reps:
Row 1 minute (calories)
Power Cleans 1 minute 135/85#

REST 1 minute

Row 2 minutes
Power Cleans 2 minutes

REST 1 minute

Row 3 minutes
Power Cleans 3 minutes

A Partner WOD

Strength: Shoulder Press 5-5-3-3-1-1

In teams of 2 complete 500 Double Unders.
One teammate completes as many double unders as they can. After a miss, complete 5 toes-to-bar while the other teammate completes max rep double unders. Continue until your team has 500 double unders.

Rest Day

Stag

http://www.tabatatimes.com/why-we-snatch/

Skill / Strength:

Snatch 5-5-3-3-1-1-1 

Work up to a heavy single. Power or squat snatch. 

WOD

10 rounds for time of:

14 Dumbbell push press (pick your weight)

6 Pull-ups (RX+ is 3 MU's)

10 Calorie row

Record your dumbbell weight and time. 

Jimmy needs to Oly lift. 

Deja vous

200m run

30 wall ball shots

20 power cleans 135/95#

10 over-the-bar burpees

5 bar muscle-ups

2 min. AMRAP

2 min. REST

4 min. AMRAP

2 min. REST

8 min. AMRAP

Start back at the beginning of the round for each AMRAP. Score = total reps. 

Colleen at Disney World representing CFP. 

"Keely"

For time:

150 Burpees

Scale as necessary.

Rest Day

Press Ladder

2 rounds for time:
20 Box jumps 24/20"
20 Shoulder press 95/55#
20 Box jumps
20 Push press 115/75#
20 Box jumps
20 Push jerks 135/95#

Golden

Congratulations to Paul for getting his first ring muscle-up this AM!

Skill: 10 minutes of muscle-up progressions and practice. 

20 minute AMRAP:

10 pull-ups 

10 kettlebell swings 1.5/1pood

10 wall ball shots

1 minute REST 

.com Mashup

Inspired by the Crossfit.com wod

Strength / Skill: Zots Press 5-5-3-3-1-1-1

WOD:
20 minute AMRAP:
15 Box jumps 24/20#
9 Dumbbell thrusters (pick your weight)
1 rope climb 15'

"Tabata Something Else"

Max rep Double Unders. Get a new PR today!

REST

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats

There is no rest between exercises.
Score is total reps.

Tabata = (:20 seconds on / :10 seconds off) x 8 rounds
These are all-out :20 second efforts followed by :10 seconds of complete rest repeated 8 times for each movement.

"Fore!"

Strength / Skill: Split Jerk 5-4-3-2-1
Work up to a heavy single.

WOD:
In front of a clock set for 12 minutes:
4 minutes of clean and jerks 135/95#
4 minutes of rowing
4 minutes of burpees

Score = Total reps

*The goal for this workout is to get the maximum number of reps in each 4 minute section. Try not to "game" this one by going easy on one movement to get more "easier" reps on another movement. Just go hard on each section and let your score play out. As always, scale accordingly.

CrossFit Games Open 11.4

Strength / Skill: Overhead Squat 5-5-5-3-3 Try to set a new 3RM

CrossFit Games Open 11.4
10 minute AMRAP - rounds and reps of:
60 Bar-Facing Burpees
30 Overhead Squats 120/90#
10 Muscle-Ups