Prescribed

-10 Minutes build to heavy deadlift

-5 Rds for time

5 Deadlift (265/200)

10 Handstand Push-ups

Scaled

-5 Rds for time 

5 Deadlifts (Much lower weight)

30 Show Hands Push-ups

 Bench Press

5-60%

5-70%

3-80%

1-90%

10-72%

THEN

As Prescribed 

15 Minute AMRAP

10 Alternating Pistols

15 Wall Balls

20 Box Jump Overs (25/21")

Scaled

-15 Minute AMRAP

10 Assisted Alternating Pistols

15 Wall Balls

20 Box Jump Overs (Much lower box)

 As Prescribed

"Helen"

-3 Rounds for time (15 Minute Cap)

Run 400 Meters

21 Kettlebell Swings (53/40)

12 Pull-ups

Scaled

-3 Rounds for time (15 Minute Cap)

Run 400 Meters

12 Kettlebell Swings (Much lighter Kettlebell)

12 Band Pull-ups or Ring Rows

 Strength

-Front Squat

5@60%, 5@70%, 3@80%, 1@90%, 10@72%

METcon

As Prescribed

-3 Rounds for time (10 Minute Time Cap)

21 Burpees

21 Toes to Bar

Scaled

-3 Rounds for time (10 Minute Time Cap)

21 Burpees

42 Knee Raises

**All WODs are now going to be posted under "As Prescribed" and "Scaled" .  This will give all of our non CrossFit members whom follow our site an idea of what you do when you can't do it as posted.  If you have any questions on this let us know:)

 
"Diane"

21-15-9

Deadlift (225/155)

HSPU

*Sub 3x show hands push-ups for hspu

 -Bench Press

5@ 60%

5@ 70%

3 @ 80% 

1 @ 90%

10@ 70%

-4 Rounds

20 Kettlebell Swings (53/40)

20 Wall Balls

400 Meter Run

*2 Minute Rest between rounds

 -6 Rounds for time

5 Wall Climbs

10 Chest to Bar Pull-ups

15 Goblet Squats (53/35)

 -Front Squat

5@60%

5@70%

3@80%

1@90%

10@70%

-10 Minute AMRAP

Row 300 Meters

5 Burpee Box Jumps (28"/25")

 "Hell In"

1200 M Run

63 Kettlebell Swings

42 Pull-ups

800 M Run

42 Kettlebell Swings

24 Pull-ups

400 M Run

21 Kettlebell Swings

12 Pull-ups

*40 Minute Time Cap

 -Strict Press 5,5,5,5,5

-Push Press 3,3,3,3,3

METcon

-3 Rounds for time

20 Paralette Shoot Throughs

20 2ct. Grasshoppers

20 Air Squats