3 rds for time:
10 dead lift (155 lbs),
400m run,
25 smashball (25/16),
400m run,
10 kettle bell (1.5/1.0),
400m run
View Comments and Scores
Sweet Briar College

WOD (W):
Emotm 10
1 Thruster
Increasing weight

Rest 5 mins

15-20-10
PushJerks (95-135/65-95)
FrontSquat (95-135/65-95)
C2B

B&R:
5x1 Power Clean Complex
(1 Hang Power Clean / 1 Power Clean)

The Suck(TS):
100 KB Swings
*Every Break - 10 Box Jumps


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R + ChooseBbased on Quality Time

Happy Birthday to:
Mac Blackham
View Comments and Scores
WOD (W):
WarmUp: 10 mins AMRAP - (warmup not for speed)
20 Double Unders / 10 Triple Unders
10 Static Dips
10 BB OHS (warmup as needed)
10 BB Hang Power Snatch

Workup to a Heavy Power Snatch
5 mins
75 PVC OHS Squat
AMRAP Pwr Snatch (95-135/65-95)
rest 2 mins
5mins
50 Burpees
AMRAP MuscleUps (Bar or Ring)
rest 2 mins
5mins
50 Toes 2 Bar
AMRAP Pwr Snatch (95-135/65-95
*Score is total Reps from each AMRAP

B&R:
Squatting Fire
5BS @75% no pause
Rest 30 seconds
4BS @ 80% - 2 Sec Pause
Rest 60 seconds
3BS @ 85% - no Pause
Rest 5 mins and Repeat @ 80/85/90 & No Pause

Broken(B):
4 Rds
15 GHD SitUps
2 Max Attempts of HS Walk Distance
*Rest as needed between rds. If you don't get at lease 100' total, your buyout is 100' HS Walk in as few attempts as possible.



CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/WOD + Choose B based on Quality Time

Happy Birthday to:
Cory Hall
Brent Krumvieda
View Comments and Scores
WOD (W):
1500m Row
50 Deficit HSPU (45's)
1 Miles Run


Broken(B):
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able."

The Suck(TS):
800m Sled Drag with Belt
*Switch Forward/Backward Pull Every 30seconds



CrossFit Athlete Priority: WOD or B
Competitor Program Priority: W and/or B + Choose TS based on Quality Time
View Comments and Scores
WOD (W):
Find Heaviest Front Rack BB Lunge
(L+R=1)
Then Rest
4 Rds
75 Double Unders
5 Front Rack BB Lunge (approx 75% of Heavy)
300m Run
*Post Heaviest Load to comments

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest
View Comments and Scores
WOD (W):
Lynne
5 rds
Max Reps BW BenchPress
Max Reps PullUp
This is a superset. Go directly into Pullups. There is no set rest time between rds. Post load / reps / sets to comments

The Suck(TS):
Tabata Row straight into max Thrusters (95/65)
*absolutely no pausing or resting for thrusters


RepMax (RM):
5x5 Front Squat with 3 sec pause in the hole

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: WOD/RM + Choose TS based on Quality Time

Happy CrossFit Strong Anniversary to:
Jason Vanacour - 2
View Comments and Scores
WOD (W):
800m Run
3 rds
8 DeadLift (225-275/165-205)
10 Barbell Burpee
800m Run
50 WallBalls (20-25/14-20)

B&R:
3-3-3 Snatch DeadLift
3-3-3 Snatch High Pull
3-3-3 Sntach Balance
3-3-3 Snatch
*Use Straps

The Suck(TS):
30min Assault For Calories

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R + TS based on Quality Time
View Comments and Scores
WOD (W):
12-9-6-3-1
Split Jerk (155-185/115 - 135)
35 AirSquat


B&R:
ThenEMOTM 1-6
1st min -1 (1 Pwr Clean- 1 hang squat clean-1 Squat Clean)
EMOTM - 7 - 12 (Increase Weight)
1st Min - 1 of (1 Pwr Clean- 1 hang squat clean - 1 Squat Clean)

Broken(B):
8 Min AMRAP
10 T2B
2-4 Muscle Ups


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD + Choose B or B&R based on Quality Time

Happy Birthday to:
Monica Garza

Happy CrossFit Strong Anniversary to:
Estela Reynoso
View Comments and Scores
WOD (W):
12-9-6
Thrusters (135-155/95-115)
DB renegade row (35/20)
*200m DB farmer carry after each round


B&R:
DB Split Jerk - Each Arm - 3-3-3-3
Split Jerk 4-4-4-4 from the Blocks
OH Lunge - 2-2-2-2


Broken(B):
"EMOTM 20mins
1st - Free Standing HSPU
2nd - Strict HSPU
3rd - Strict Muscle Ups
4th - Recover
*Pick a number and stick to it."

CrossFit Athlete Priority: B/WOD
Competitor Program Priority: B&R/WOD + B based on Quality Time

Happy CrossFit Strong Anniversary to:
Arianne Rhea - 1
View Comments and Scores
WOD (W):
4 rds
2mins max
Sprint 200m
20 KB Swings (1.5-2.0/1.0-1.5)
*10 Burpee for Dropping KB
*Rest 1 mins"


B&R:
2-2-2-2 Press/ 2-2-2 push press
*Straight Sets. Start with Heaviest Weight from 8/6/14
*Post Load to Comments

CrossFit Athlete Priority: B&R/WOD
Competitor Program Priority: B&R/WOD

Happy Birthday to:
Erin Stone
View Comments and Scores
WOD (W):
3rds of:
AMRAP - 8min
Teams of 3 (Congo Style)
8 Cal Row
10 WallBalls
10 PullUps
8 burpee
rest 2 mins
Start where you left off.

Broken(B):
5 rounds Not for time of:
10 strict handstand push-ups
20 GHD sit-ups


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B

Happy CrossFit Strong Anniversary to:
Luke Shagets - 1
View Comments and Scores
WOD (W):
5rds
10 Deadlift (185-225/135-165)
200m Run
5 Power Cleans (185-225/135-165)
200m Run

B&R:
1-1-1-1 - Hang Pwr Snatch
1-1-1-1 - Power Snatch

The Suck(TS):
6rds
30 on 30 off
Row
Assault
*Maintain Max Calories

CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/WOD + Choose TS based on Quality Time

Happy CrossFit Strong Anniversary to:
Ilsa Dontes -1
View Comments and Scores
WOD
20 min AMRAP:
Increasing Ladder: 2-4-6-8-10...
2 OH Squat (135-155/95-115)
2 shoulder to overhead
100m Run
*Every break on barbell=complete 10 pushups

Broken:
800m sled drag (180/90)
*Top of minute=complete 10 lunges

Athlete Priority: WOD
Competitor Priority: WOD/Broken
View Comments and Scores
WOD (W):
Cabrini WOD
Birthday Present (1x)
100m Run
70 Double Unders
44 Burpee

2 Rounds of:
100m run
10 Hang to overhead (115-155/75-115)
100m Run
10 Thrusters (115-155/75-115)
100m Run


Birthday Surprise(1x)
100m Run
70 Double Unders
44 Burpee

B&R:
DB Split Jerk - Each Arm - 2-2-2-2
Split Jerk 4-4-4-4
OH Lunge - 2-2-2-2

Broken(B):
10 mins of Freestand HS HOLD to HSPU
Try for 3 sets of PushUp Complex (thank you Sean Ling and CF Gymnastics) http://youtu.be/Qz_cUi4ly54
After each set rest approximately 1-2 minutes to allow recovery. The sequence will be:

5 Regular Push-up ( Hands Shoulder distance )
5 Wide Push-up ( one hand distance away)
5 Regular Push-up
5 Staggered Push-ups ( 1 hand distance in front, opposite behind and hand turned around)
5 Regular Push-up
5 Staggered Push-up ( 1 hand distance in front, opposite behind and hand turned around)
5 Regular Push-up
5 Diamond Push-up ( index Finger & Thumb touching)
5 Regular Push-up
5 Elbow Dips ( In stretched out inch Worm Position)
5 Regular Push-ups




CrossFit Athlete Priority: WOD + Choose B based on Quality Time
Competitor Program Priority: WOD/B&R + Choose B based on Quality Time

Happy Birthday to:
Cabrini Scott
View Comments and Scores
WOD (W):
10.9.8...3.2.1
Strict Ring Dips
KB Swing
Box Jump (24/20)

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest

Happy Birthday to:
Brian Lynch

Happy CrossFit Strong Anniversary to:
Jason Billingsley - 2
View Comments and Scores
WOD (W):
30min AMRAP
800m Run
Grace
800m Run
Karen
800m Run
Randy
*Runs count 20 reps


Broken(B):
4rds
3 Skin The Cats
10 HSPU (2 Count Hold top)
5 PullOvers
5 Burpee to 9'

The Suck(TS):
20 100m rows
Work/ Rest 1:1



CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B + Choose TS based on Quality Time

Happy CrossFit Strong Anniversary to:
Mark Allen - 1
View Comments and Scores
WOD (W):
4 rounds:
3 Shoulder to Overhead (185-225/135- 155)
6 DB burpee box step overs (35-45/20-35)
9 DB weighted pistol squat (35-45/20-35)

B&R:
SuperSet
2-2-2-2 Strict Press - 3 sec Hold at top
2-2-2-2 Bench Press (Close Grip)
2mins rest between sets

Broken(B):
3-3-3 Hang Snatch High Pull
3-3-3 Snatch Pull
3-3-3 Hang Snatch
3-3-3 Snatch
*Touch N. Go
*Use Straps


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD + Choose B&R or B based on Quality Time


Happy CrossFit Strong Anniversary to:
Natalie Phillips - 4
View Comments and Scores
WOD (W):
For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute

B&R:
Back squat right into Front squat:
7x3BS/3FS
*rest 2 min between sets
**Use two bars

Broken(B):
5mins to complete:
30 BB Burpee
AMRAP - Power Snatch (95-135/65-95)

The Suck(TS):
Prowler Push - Low
5rds
50m
10 Front Rack DB Box StepUps
*Not for Time - Rest As Needed

CrossFit Athlete Priority: WOD/B
Competitor Program Priority: B&R/W + Choose B or TS based on Quality Time
View Comments and Scores
WOD (W):
5min time Cap
800m Run
25 Pullups
25 Burpees to Bar

5 Min Cap
500m Row
25 DB Thrusters (45/30)
25 DB Snatch (L+R=2)

5 Min Cap
100 Double Unders
25 KettleBell Swings
25 1Arm OH Lungs (Alternate Arms as needed)(AMRAP remaining Time)
*Rest remaining time of 5mins. Score is total reps Completed.

Broken(B):
Hang Snatch High Pull
Snatch DeadLift
1-1-1-1 - Snatch Complex
1 Squat Snatch - 1 OverHead Squat

The Suck(TS):
8 rds
30 On - 30 Off
Row
Assault

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B + Choose TS based on Quality Time

Happy Birthday to:
Daniel Ayenew

Happy CrossFit Strong Anniversary to:
Steve Johnson - 2
View Comments and Scores
WOD (W):
2.4.6.8.10
DeadLift (275-315/195-225)
100/100/200/200/400 run

Broken(B):
Death By t2b
Start at a number that you think you can get 10 plus rounds. Death by is done with 1rep the 1st mins, 2 reps the 2nd….

CrossFit Athlete Priority: B/WOD
Competitor Program Priority: Rest
View Comments and Scores
WOD (W):
Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments. --If You fail on any load, you must lower the weight or rest to complete that round. No time limit.

B&R:
DB Split Jerk - Each Arm - 3-3-3-3
Split Jerk 4-4-4-4
OH Lunge - 2-2-2-2

The Suck(TS):
5rds
50m Sled Sprint
50m Sled Backward Pull
Rest 1min
In the street please
Compare to 6.16.14



CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/TS + Choose B&R based on Quality Time

Happy Birthday to:
Arianne Rhea

Happy CrossFit Strong Anniversary to:
Ramakrishna Chebrolu - 1
View Comments and Scores
WOD (W):
Happy Birthday Pa'Shun Durand
For you, we did a Partner WOD:
4rds for entering the 40's ;)
1mins Max Burpee
1min Max AirSquat
1min Max HR Pushups
Partner A goes 1min then partner b does 1 mins. Then A does next mvmt….b does next movement…

B&R:
Squatting Fire
4BS @85%
Rest 45 seconds
4BS @ 85%
Rest 30 seconds
5BS @ 90%
Rest 5 mins and Repeat @ 90%

Broken(B):
5 Rds - Not For Time
30 Sec L-Sits
10 Bent Over DB Row
10 Weighted Box StepUps"

The Suck(TS):
For time
1000m
Rest 2mins
800m Run

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: B&R/WOD + Choose TS or B based on Quality Time

Happy CrossFit Strong Anniversary to:
Ryan Thompson - 1
Joshua Beltran - 2
View Comments and Scores
WOD (W):
Shelby's Birthday WOD
80 WallBalls (25/20) 10foot/9foot
*Every Break - 1rd of
9 MU
9 Power Cleans (185-225/135-155)
21 HRBFB
--buyout
80 Double Unders
*HandReleaseBarFacingBurpee
*30min Time Cap

B&R:
EMOTM - 20min
1st 5 PushPress->3 Push Jerk
2nd 30-50 Feet HS Walk
3rd Minute - 12 Cal Row

Broken(B):
3-3-3 Hang Snatch High Pull
3-3-3 Snatch Pull
3-3-3 Hang Snatch
3-3-3 Snatch
*Touch N. Go
*Use Straps



CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B + Choose B&R based on Quality Time

Happy Birthday to:
Jeremy Orosco
PaShun Durand
Shelby Boyuls
Christy Jenkins

Happy CrossFit Strong Anniversary to:
Andrew Flanagan - 3
Chris ONeill - 3
View Comments and Scores
WOD (W):
8 Thruster (155-185/115-135)
100 DoubleUnders
8 Hang Pwr Clean(155-185/115-135)

6 Thruster (175-205/135-155)
50 DoubleUnders
6 Hang Pwr Clean (175-205/125-155)

4 Thruster (195-225/145-165)
25 DoubleUnders
4 Hang Pwr Clean (195-225/145-165)

B&R:
Work up to a Heavy Power Snatch
5 x (1 Muscle Snatch)
5 x (1 Hang Pwr Snatch - 1 squat snatch)"

The Suck(TS):
For time:
100 burpees


CrossFit Athlete Priority: WOD / Heavy Hang Pwr Clean
Competitor Program Priority: WOD/TS + Choose B&R based on Quality Time

Happy Birthday to:
Paul Link - 9/20
Happy CrossFit Strong Anniversary to:
Lisa Sorenson - 3yrs
View Comments and Scores
WOD (W):
6 rds
200m Run
15 PullUps (C2B if you have them unbroken)
10 Ring Dips


CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest / Bar Skill Work
View Comments and Scores
WOD (W):
Partners Alternating Each Movement for 9min AMRAP

20 double unders
5 DeadLift
5 Burpee Box Jump

Rest 2 mins

Partners Alternating Each Movement for 9min AMRAP
8 cal row
7 t2b
6 db box stepup.


Broken(B):
5x1000m Row
Rest 2 mins between rds



CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B

Happy CrossFit Strong Anniversary to:
Jarod Thorndike - 2
Jason Pratt - 2
Jonas Fruge - 2
View Comments and Scores
WOD (W):
"AMRAP 20:
4 barbell overhead lunge (135/95)
4 kb swings (70/55)
4 (2) 45lb plate deficit HSPU
*Every round completed, reps increase by 2 reps"


Broken(B):
Front Rack Walk 400m -
8min Cap

The Suck(TS):
Tabata Row

RepMax (RM):
Max Rope Climbs 6 mins (18ft)

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/RM + Choose B or TS based on Quality Time

Happy Birthday to:
Jim Kent aka Boston
View Comments and Scores
WOD (W):
Work Up to a Heavy Hang Squat Clean
ThenEMOTM 1-6
1st min -2 of (1 Pwr Clean- 1 hang squat clean and 1 Jerk)
EMOTM - 7 - 12 (Increase Weight)
1st Min - 1 of (1 Pwr Clean- 1 hang squat clean and 1 Jerk)
*Post Heavy Squat clean to Comments

B&R:
SuperSet
2-2-2-2 Strict Press - 3 sec Hold at top/3 sec lower
2-2-2-2 Bench Press (Close Grip)
2mins rest between sets

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R
View Comments and Scores
WOD (W):
10rds (2min on / 1 min off)
2 Rds of Cindy
4 Push Jerk (155-225/115-155)

B&R:


Broken(B):
5 x 3 BackSquat + 3 Front Squat
Straight into Front Squat
*rest 2 min between sets
The Suck(TS):

RepMax (RM):
Farmers carry for distance - 6 mins


CrossFit Athlete Priority: WOD
Competitor Program Priority: B/WOD + Choose B

Happy Birthday to:
Adam Boyst
Ethan Glenn
Adam Ruff

Happy CrossFit Strong Anniversary to:
Morgan Taylor - 2
View Comments and Scores
WOD(W)
Teams of 3:
150 MedBall Situp Throw (20/14)
150 Hang Pwr Clean (155/115)
150 Burpee
2500m Row
*OnePerson working at a time
**Row in 250m increments
***Throw 4 feet

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest

Happy CrossFit Strong Anniversary to:
Lauren Dysert
View Comments and Scores