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Row - DB Thruster - Burpee WOD

Six rounds, each for time, of:
Row 500 meters
21 DB Thrusters, 45#/30#
12 Burpees
Rest 1:1 (work to rest)

There is a 3.5 minute time cap for each interval.

Record fastest interval but include times from all intervals to comments.

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Run - Overhead Squat WOD

Five rounds for time of:
Run 400 meters
7 Overhead Squats, 155#/105#

Scale loads as needed.

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2012 CrossFit Games Regional Event 6 (Modified)

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
28 Burpee box jumps (24" / 20" box)

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Push Press 3-3-3-3-3 reps

Warm up with 5,3, and 2 reps before moving on to your work sets. You are allowed to move up in weight each set.

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Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Row - Back Squat - Hang Clean WOD

For time:
Row 2000 meters
100 Back Squats, 45#/35#
50 Hang Power Cleans, 165#/115#

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Rope Climb - Clean & Jerk WOD

For time:
5 Rope Climbs
5 Clean & Jerks, 145#/115#
4 Rope Climbs
4 Clean & Jerks, 165#/125#
3 Rope Climbs
3 Clean & Jerks, 185#/135#
2 Rope Climbs
2 Clean & Jerks, 205#/145#
1 Rope Climb
1 Clean & Jerk, 225#/155#

There will be 3 different sets of scaling options for each gender and you may not deviate from those options. If you cannot hit a weight, stay there until you get it or time runs out, whichever comes first.

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Tri-Squat - HSPU WOD

AMRAP in 12 minutes of:
21 Overhead Squats, PVC pipe
7 Handstand Push ups
21 Front Squats, PCV pipe
7 Handstand Push up
21 Air Squats
7 Handstand Push ups

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Hang Power Snatch - Ab Mat Sit up WOD

Four rounds for max load and max reps of:
2 Hang Power Snatches (20 seconds to complete)
Rest 20 seconds
Max reps Ab Mat Sit ups, 40 seconds
Rest 80 seconds

Post ab mat sit up reps to comments.

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Dirty Thirty WOD

For time:
30 Box Jumps, 24 inch box
30 Jump Pull ups
30 Kettlebell Swings, 1.25/1 pood
Walking Lunges, 30 steps
30 Toes 2 Bar
30 Push Presses, 45#/35#
30 Good Mornings, 45#/35#
30 Wall Balls, 20#/14#
30 Burpees
30 Double Unders

Eighteen minute time cap.

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Dead-lift - Burpee, 13.5 style

AMRAP in 4 minutes of:
10 Dead-lifts, 225#/155#
10 Burpees

A four minute bonus will added on to this workout for every 60 reps completed (3 full rounds).

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Hang Power Clean

Hang Power Clean 3-3-3 reps

Stay at the same weight or go up each set.Complete on a three minute clock.

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EMOM - Wall Balls

Every minute on the minute for 7 minutes of:
7-15 Wall Balls,20#/14#

Pick and stay with the same number.

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Press 3x5

Press 3x5

Complete these on a 3 minute clock.

Use 5 pounds more than last time and keep the same weight for all three sets.

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Run 400 meters - squat snatch - box jump WOD

Three rounds for time of:
Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24" box

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Sprint - KB Swings - Single Unders - Lunges - Knees to Elbows WOD

10-9-8-7-6-5-4-3-2-1 reps of KB Swings, 2/1.5 pood
Run 100 yards

There is a 13.5 minute time cap to this workout.

followed by,

Five rounds of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows

7 minute cut-off

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CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

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Front Squat - Bar Facing Burpee WOD

Five rounds for time of:
10 Front Squats, 95#/65#
10 Bar Facing Burpees

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The specific warm-up for this workout will be somewhere between 3-5 sets of 5-2 reps. Build up in weight each set so that your final set, your work set, is fairly significant to you.

Dead-lift 1x5

This should be heavy enough that you struggle but not so heavy that you immediately lose a flat back on the first rep or so.

Compare to February 28th, 2013.

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Fight Gone Bad

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