OPT + Deadlift + Beep Variation

1 minute on, 30 sec off x 5:
3 Burpees
5 Clean High Pulls (135#)
22, 17, 16, 16, 14

Deadlift 3-3-3-3-3
315-335-350-365-385

Beep Test Variation:
10 meter distance with Up-Down to start
L8 S5

Towel Neck

CFE + OPT + Beep Variation

8 Minute AMRAP:
7 Back Squat (225#)
7 CTB Pullups
4 Rounds + 4 BS

For time:
10 Power Snatch (95#)
20 Burpees
10 Power Snatch (95#)
20 Burpees
10 Power Snatch (95#)
5:10

Beep Test Variation:
Up-Down at the midpoint (10 m)
L2 S6

Agilities

OPT (G)

Work Capacity
21-18-15-12-9-6-3 rep rounds of:
Power Clean and Jerk (95#)
Double Unders
11:54

Crossfit Disco

Work Capacity
Complete 10,9,8,7,6,5,4,3,2,1 reps of:
Power Clean 75% of BW (155#)
Pull Ups
13:58

Strength
Front Squat (Wendler Wk 2 - 90% = 229.5#)
160# x 3, 185# x 3, 205# x 3+ (4)

Durability
Dynamics/Agilities

CFFB + Beep Beep

Baseline
OHS

Work Capacity 1
20, 15, 10 reps of:
DB Thrusters, 50#
Burpee Pull Ups
14:12

Durability
Knee Band Extensions

Work Capacity 2
Beep Test
L9 S2

4th Down

Work Capacity
Complete 4 rounds of 1 minute at each station. 
Rest 1 minute between rounds.
Push Press (115#)
Box Jumps (20")
Clean High Pulls (155#)
10 yard Bear Crawl
65, 51, 47, 53 (Total = 216)

OPT

Baseline
OHS

Work Capacity
For Time:
12 DB Hang Squat Cleans (45#)
36 Ring Dips
24 DB Hang Squat Cleans (45#)
24 Ring Dips
36 DB Hang Squat Cleans (45#)
12 Ring Dips
16:58

Durability
Knee Band Extensions
Balance Oval

Beep Beep

Baseline
1000 meter Row

Durability
Knee Band Extensions
Reverse Step-ups
Step-ups w/ slow descent
W Shoulder ER

Work Capacity
Beep Test
L8 S7

CFS (G)

Work Capacity
7 RFT:
7 Hang Power Cleans (95#)
7 Thrusters (95#)
7 Wallballs (20#, 10ft)
7 Burpees
19:43

CFE

Baseline
Peterson Step-ups

Work Capacity
5 RFT:
5 Power Clean & Jerk, 155#
15 DB Swings, 55#
25 Push-ups
17:55

Strength
Back Squat (Wendler Wk 2 - 90% = 270#)
190# x 3, 215#  3, 245# x 3+ (11)

CF

Work Capacity
For time:
225# Deadlift, 21 reps
50 Squats
135# Push Press, 21 reps
225# Deadlift, 15 reps
50 Squats
135# Push Press, 15 reps
225# Deadlift, 9 reps
50 Squats
135# Push Press, 9 reps
12:59

OPT (G)

Baseline
Dot Drills
OHS

Work Capacity
21,18,15,12,9 rep rounds:
Push Press 75#
Double Unders
5:44
Rest 5 minutes
21,18,15,12,9 rep rounds:
Hip Extensions
Wall Balls (20#, 10ft)
9:49
Rest 5 minutes
21,18,15,12,9 rep rounds:
Squat Jumps w/ Bulgarian Bag on back (40#)
Burpees
15:53
 _______________________
From now on a (G) means in the garage.  Doing it in the Texas heat is totally
different than in a gym.

CFC

Baseline
PP / PJ

Strength
Front Squat (Wendler Wk 1 - 90% = 229.5#)
150# x 5, 170# x 5, 195# x 5+ (5)

Work Capacity
10 Min AMRAP:
7 Burpees
7 Med Ball Cleans (20#)
8 Rounds + 5

Xfit Cert Day 2 (Team WOD)

Work Capacity
In a 4 person team, 10 Min AMRAP:
A: 50# KB Swings
B:  Run loop around parking lot
C:  Rest
D:  Pushups
Rotate when A completes the run.  Tally total Swings/Pushups.
291 Swings, 305 Pushups (Total = 596)

Xfit Cert Day 1 (Fran)

Work Capacity
21-15-9
95# Thrusters
Pullups (Closed grip)
9:29
__________________
Normally I would demean myself for an over 9 minute fran, but considering the
circumstances I'll take it.  Over 4 minutes slower than my last time.  Lectures and skill
sessions in a 120 degree garage all day mixed with a light lunch and games-style judging
makes for a shit fran time.  Oh, and not being able to kip good.

Sit Under

Baseline
OHS
Balance Oval

Strength
Power Clean 7x1 @ 175#-190#-200#-210#-222#-227#-232#

Durability
Dynamic Drills / Jogging
_________________________
Pulled the bar to my chest.  Should be able to clean a shitload more once my knee
gets more solid and I learn to sit under it.
And now my other knee is sore....wtf

CF Regional WOD 3

Baseline
Dot Drills

Work Capacity
21-15-9
315# Deadlifts
30" Box Jumps
13:58

Durability
GHD Situps 3x15
GHD Raises 3x15
Rotations 3x10 each @ 40# Bag