Split Jerk

Split Jerk

1-1-1-1-1

Wipe and Pull

100 Sit-ups

then...

3 Rounds of 

10 Floor Wipers (115/75)

10 Sumo Deadlift High Pulls (115/75)

Jump Over the Box

3 Rounds:

15 Ring Dips

10 Jump Over Box Jumps

5 Thrusters (135/95)

Suicide Sprints

5 Rounds

3 Front Squats (135/95)

2 Thrusters (135/95)

1 Shoulder to Overhead (135/95)

Suicide Sprints on the Spring Floor

Dead-lift

For Weight:

Dead-lift

5-4-3-2-1-1-1-1-1

2014 CrossFit Open

Snatch'n

For time:

1 Snatch (155/105)

30 Jumping Lunges

1 Snatch

20 Bar Over Burpees

1 Snatch

10 Deadlifts

1 Snatch

Cards of Fitness

Full Deck of Cards:

Diamond = Dive Bomber Push-ups

Spade = Jumping Squats (45/35)

Heart = Chin-ups

Club = Russian KB Twists

EMOTM Bear

EMOTM for 12 minutes:

2 Rounds of 

Power Clean (135/95)

Front Squat

Push Press

Back Squat 

Push Press

Marguerita

50 Reps for Time:

Burpee/Push-up/Jumping Jack/Sit-up/Handstand

WOD #1 from 2010 NW CrossFit Regionals

3 Rounds for Time:

10 Overhead Squats (135/95)

50 Double Unders

Bring Sally Up

When the song says "Sally up" move up

When the song says "Sally down" move down

Push-ups

Back Squats (115/75)

Heavy High Pulls

5 Rounds for Time

3 Sumo Dead-lift High Pulls (135/95)

20 Box Jumps

Lunge Time

4-4-4-4-4-4-4

Lunge Walk

Whats Your Max???

Three Attempts for Max Effort at:

Wall Ball Shots

Toes to Bar

Double Unders

Muscle-ups

For Time:

5 Muscle-ups

50 Squats

4 Muscle-ups

40 Squats

3 Muscle-ups

30 Squats

2 Muscle-ups

20 Squats

1 Muscle-up

10 Squats

Push/Pull

AMRAP in 7 minutes:

3,6,9,12,15,18.....

Push Jerk (115/75)

Pull-ups

BW Back Squats

3 Max Effort Attempts:

Bodyweight Back Squats for Reps

Gymnastics Skillz

For Form:

Vault:

Squat On, Strait Jump, Donkey Kicks, Front Handsprings

Rings: 

Invert, Inverted Pike, Swings, Backward Roll to Support, Inverted Pike to Support