all 3

WOD:
12 min to Establish 1 Rep Max:
Power/Squat Snatch
10 Min EMOM: AHAP
1 Power Snatch
1 Hang Snatch
1 Squat Snatch
(Touch and Go)
+
10 min AMRAP
Walking Lunges (1/2 Gasser)
15 Burpees

WOD:
60 Double Unders
50 Hang cleans #95/65
40 Mtn Climbers
30 H.R.Push Ups
20 KB SDHP #55/35
10 C2B Pull Ups
CRX:
SDHP #70/55
Muscle ups instead of C2B
Skill/Conditioning:
1. ) 30 Pistols
2.) 30 Box Jumps

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135/85 pound Thruster, 7 reps
7 Knees to elbows
225/135pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 70/55
7 Pull-ups
Notable times:
Mikko Salo 19:19.
Chris Spealler 20:56.
Graham Holmberg 24:37.
Post time to comments.
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

8min: Max reps
Snatch:
1min on/1min off
#95/65
+
8 min EMOM:
1 gasser
+
Max Reps Air Squats
Score is Total Reps!!

Warm-Up:
Coaches choice on Stretching
+
Burgener Warm-Up
WOD:
2 Gasser buy in:
21/15/9
OH Squats #95/55 (CRX:135/85)
HRPU
2 Gasser Cash Out!
Strength:
•Snatch: 3×2 @ 85%
•Back squat: 2×5 @ 80%
•Push press: 3×3 @ 85%
•Clean deadlift: 3×5 @ 105% of Clean
•Box jumps: 5×5 (high)

Partner Wod:
Perform the following for time where only 1 person is allowed to work at a time and neither partner may ever perform more than 15 consecutive reps at a time.
“Di-Annie-Fran”
45 Deadlifts, 225/155lb
45 HSPU (Use appropriate HSPU modification or scale with push press AHAP)
150 Double Unders
150 Sit Ups
45 Thrusters, 95/65lb
45 Pull Ups
(Via Jeremy Mhire, CrossFit Springfield)
Strength:
•Clean & Jerk:
3×2 @ 80%
•Snatch balance:
4×3 @75% (of snatch 1RM)
•Deadlifts: 5×5 @ 115% of clean 1RM
•50 situps/ or Toes 2 Bar

WOD:
7 Min AMRAP:
7 Thrusters #95/65
14 Deficit Push Ups
21 Double Unders
Strength:
Snatch 3×1 @ 90%
Clean & Jerk 3×1 @ 90%
Back squat 4×3 @ 85%
2 clean pull + clean 4×3 @ 80%
50 situps

4 min AMRAP OF EACH
against a 12 Minute Running Clock:
7 Wall Balls 20/14
7 Russian Twist (each side) 20/14
+
7 Box Jumps 24/20
7 KB Swings 55/35
+
7 Pull Ups
7 Push Press #95/55
Score is overall total.
Skill:
Fun in the sun!!!

It is supposed to be 46 degrees at 10am, so dress accordingly.
WOD:
30 Sit-ups (touch mat&toes)
400 m Run
30 Wall Balls (20/14)
400m Run
30 Power Cleans #95/65
400m Run
30 Pull Ups
Skill/Midline:
80 reps of any mixture:
Ghd sit-ups
Ghd extensions
Toes 2 Bar
Supermans
Strict L Raise
This has been a great week for us as a community. We have had some great workouts and a lot of fun. This week our members have really kicked it up a notch and embraced what this CrossFit thing is all about. I see people helping and cheering, people having fun, and people truly progressing everyday. I just want to say thank you for all that you all do even though everyone on the planet thinks you are crazy, but they will come around. Keep it up, these are the reasons we do this. You guys are all literally helping my dream come true one day at a time. I hope you are all as excited as I am for what is next to come on this journey. Here is to everyone moving forward together!