"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats

These must be done in order and one movement at a time....no partioning!

21-15-9
Overhead squat 95/65
Burpees
Pull ups

50 double under buy in
Then 3 rounds of
9 deadlifts 225/185
12 hand release push ups
15 box jumps 24/20

16 min AMRAP
4 handstand push ups
8 goblet squats 553/35
12 sit ups

No 8 a.m. Class on Monday. Tell your friends!

13.4
Complete AMRAP in 7 minutes of:
3 Clean and Jerk 135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx:135/95

Dirty Thirty
30 box jumps 24/20"
30 pull ups
30 kettlebell swings 53/35#
30 walking lunges
30 knees to elbows
30 push press 45#
30 good mornings 45#
30 wall ball 20/15#
30 burpees
30 double unders

work to a one rep max 

behind the neck jerk

then

work to a one rep max 

overhead squat

21-18-15-12-9-6-3

Hang cleans 95/65
Bar facing burpees

1 rope climb
5 shoulder to overhead 95/65
8 CTB pullups
25 double unders

6 rounds for time

21-15-9
Front squats 135/95
Box jump overs 24/20

"Karen"
150 wall balls 20/15

0:00-3:00
2 Rounds of:
10 Toes to Bar
8 Box Jumps 20"
6 Hang Power Clean 115/75#
If completed before 3:00 minutes add weight to equal 135/95# and rest until minute 3:00

3:00-6:00
2 Rounds of:
10 Toes to Bar
8 Box Jumps 20"
6 Hang Power Clean 135/95#
If completed before 6:00 minutes add weight to equal 155/ 115# and rest until minute 6:00

6:00-9:00
2 Rounds of:
10 Toes to Bar
8 Box Jumps 20"
6 Hang Power Clean 155/115#
If completed before 9:00 minutes add weight to equal your final weight of 185/135# and rest until 9:00

9:00-12:00
2 Rounds of:
10 Toes to Bar
8 Box Jumps 20"
6 Hang Power Clean 185/135#

5 deadlifts  225/185
10 bar over burpees

5 rounds

30 box jumps 24/20

20 push presses 95/65

30 pull ups

4 rounds for time

10-8-6-4-2
squat snatches 95/65
chest to bar pull ups

rest 3:00

Then

50-40-30-20-10
Double Unders
Ab Mat Situps

21-15-9

Deadlift 225/185

Handstand push ups

20 kb swings 53/35
15 situps
10 burpees
50 double unders

4 rounds for time

Emom for 8 minutes

1 rep strict shoulder press

Then

6 minute AMRAP

6 power cleans 165/115
12 hand release push ups

Crossfit Games Open 11.5

AMRAP 20 minutes

5 power cleans 65/45
10 toes to bar
15 wall balls 20/15

15 Thrusters 95/65
3 Rope climbs
12 Thrusters 95/65
2 Rope climbs
9 Thrusters 95/65
1 Rope climb

Happy new year WOD
Partner WOD...one person works at a time, partition reps as you wish
Fran
21-15-9
Thrusters 95/65
Pull ups
Then immediately complete
15-10-5
Clean and jerks 135/95
150-100-50
Double unders
Then immediately complete
Karen
150 wall balls
Then immediately complete
30-20-10
Deadlift 205/135
Box jumps 30/24