12 push press 95/65
12 box jumps 24/20

5 rounds for time

15 toes to bar
15 hang snatches 75/45
20 walking lunges 50/30

4 rounds

3-3-2-1

Back Squat

Then

50 Front Squats 45/35
7 Pullups
7 ring dips
25 Double Unders

3 rounds for time

3-3-3
Snatch balance
https://www.youtube.com/watch?v=6Kcend-O21w

Then...
40-30-20-10
kettlebell swings 53/35
box jumps 30/24
slam balls  20/15

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps  (95 for us gals)

7 Knees to elbows

245 pound Deadlift, 7 reps (185 for us gals)

7 Burpees

7 Kettlebell swings, 2 pood (72 pounds--53 pounds for us gals)

7 Pull-ups


If you'd like to see WHY we do this particular WOD:
http://www.crossfit.com/mt-archive2/005450.html

Hey Friends!
We are going to WOD tomorrow morning at 10am.
It will be a surprise HERO WOD.
It's a surprise because I haven't chosen one yet, if you have a vote, text it to me.
See you then!

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60/45 pound dumbbells

Find a one rep max for overhead squat

Then....

6 push press 95/65
6 toes to bar
6 walking lunge 95/65 in front rack
25 double unders

6 rounds for time

"Karen"

150 wall balls 20/15

Barbell bent over row
5-4-3-2-1

Then

10 Hang Cleans  95/65
10 Pull ups
10 Ring Dips

6 rounds for time

Then

1 minute plank hold

3-3-2-2-1-1
squat clean--get heavy!

Then...

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50/35-lb. dumbbell snatches (alternating)
2 minutes of double-unders
2 minutes of 50/35-lb. dumbbell snatches (alternating)
3 minutes of double-unders
3 minutes of 50/35-lb. dumbbell snatches (alternating)

15 Power Snatch  95/65
15 Overhead weighted walking lunges 45/25
15 Knees to elbows

4 rounds for time

------------------------------

Then:

1 minute chin over the bar hold

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

7 pull ups
9 sumo deadlift high pulls 53/35
11 box jumps

4 rounds for time

Then....

400 m run for time

Then....

2 hollow rocks/ 30 seconds each

5-4-3-2-1 - Front Squat

Then:

5 Push ups
10 Sit ups
15 Air Squats

EMOM - 20 minutes

Then:

2 minute unbroken plank hold - if you break before two minutes there is a one burpee penalty for each second owed.

3-3-3-3

Deadlift touch and go.  Do not let go of the bar.  If you let go of the bar during your set, it's too heavy for a set of 3.

Then:

6 CTB Pullups
8 Deadlifts 185/135
10 Ring dips
12 Wall Balls

5 rounds for time

5 push ups
10 sit ups
15 air squats
20 double unders
 5 rounds for time

Max burpees in 2 minutes then:

For time:

20 Bear Complex @ 135/85 (1 power clean, 1 front squat, 1 STO, 1 back squat= 1 complex)

Then

Max burpees in 2 minutes.

*Score is time minus 1 second for every burpee completed.

21-15-9
overhead squats 95/65
box jumps 24/20
hand release push ups
200 m run after each round

Alright guys - I hope you're ready for a "heavy week."  I know that Darcy and I are ready to pick up heavy stuff.

"Heavy Grace"

30 reps
185/135 - clean and jerk

If you don't want to do the "Heavy Grace" then do regular Grace.  

30 reps
135/95 - clean and jerk

That's it.  Pick it up, push it over your head 30 times and you're done.

"helen"

400 m run
21 kettlebell swings 53/35
12 pull ups

3 rounds

12 Hang clean 95/65
10 Toes to bar
8 Box Jumps

5 rounds for time

5,4,3,2,1

Over head squat

-----------------------------
Then:

20 overhead weighted walking lunge steps  45/25
15 Sumo Deadlift High pulls 95/65
10 weighted box steps  95/65 on a 24/20" box

3 rounds for time.

Hooray!  The Open is over.  For those of us that did 14.5, no work out will ever seem hard again.  Congratulations to everyone who competed.  We have seen a lot of "firsts" and "bests" during the Open.  First chest to bars, best double unders.  Each of you should be proud of how far you have come--we are sure proud of you!!

5X3 bench press

then....

5 box jumps 30/24
10 kettlebell swings 53/35
15 hand release push ups
20 goblet squats 53/35
25 double unders


4 rounds for time