With a partner, complete AMRAP in 20 minutes of:

10 Toes to Bar
10 DB Thrusters (35/25)
10 Burpees

One partner completes one full set while the other rests.  Switch.  Complete as many sets as possible in 20 minutes. 

Warmup

Power Clean Progression (Empty Barbell):
Squat Stretch
10 x Hang Power Clean (Hips)
Spiderman
10 x Hang Power Clean (Knees)
Iron Cross
10 x Power Clean (Shins)

Strength

Power Clean
3-3-3-3-3-3

Touch and go reps
20 minutes to perform 6 sets
Sets 1-3: Warmup sets, easy
Sets 4-6: Working sets, tough!
NO FAILED REPS!

Conditioning

5 rounds for time:
10 Power Cleans (60% 3RM)
15 Hand Release Pushups
20 KB Swings (24kg/16kg)

Post 3RM from Part 1 and time from Part 2 to comments.

Warmup

30 minutes of Open Gym

or

3 sets:
10 OHS
10 Hip Extension
Max L-Sit Hold in 60 seconds
Rope Climb/Pullup/Muscle Up Practice
HSPU/Dip Practice

Training

42 Wall Balls (20/14)
21 Pullups
30 Wall Balls
15 Pullups
18 Wall Balls
9 Pullups

Post time to comments.

Scaling

Pullups: Scale reps according to ability or sub Negatives (7,5,3) or Ring Pulls (set rings as low as possible).

Warmup:

Lax Ball - Pec on Floor (2 minutes/side)
Lax Ball - Scap on Floor (2 minutes/side)
Squat Stretch
10 x OH Squat

+

2 sets:
Run 200 meters
10 Push Press
10 SDHP

Determine weight for workout.

Training:

AMRAP in 20 minutes of:
Run 200 meters
15 Push Press (95/65)
Run 200 meters
15 SDHP (95/65)

Post rounds completed to comments.

Scaling:

Push Press/SDHP: Scale weight to allow for 15 unbroken reps of each movement on your first set.

Men: Scale weight to 85, 75 or 65 accordingly.

Women: Scale weight to 55,45 or 35 accordingly.

Warmup

Squat Sretch
10 x Front Squat (empty bar, at tempo)
Spiderman
10 x Front Squat (empty bar, at tempo)
Iron Cross

Strength

Front Squat (30X1 tempo)
3-3-3-3-3-3

20 minutes to perform 6 sets
Sets 1-3: Warmup sets, easy
Sets 4-6: Working sets, tough!
NO FAILED REPS!

Conditioning

10-9-8-7-6-5-4-3-2-1
Front Squats (60% of 3RM)
Burpees w/ Lateral Hop Over Bar

Post 3RM from Part 1 and time from Part 2 to comments.

Warmup:

Open Gym for 30 minutes 

(Spend some of this time warming up/practicing Rope Climbs and HSPU - determine appropriate scaling for workout)

or

3 sets:
10 OH Squat
10 Hip Extension
Max L-Sit in 60 sec
Rope Climb warmup/practice
HSPU warmup/practice

Training:

50 Box Jumps (24/20)
5 Rope Climbs
40 Knees to Elbows
4 Rope Climbs
30 HSPU
3 Rope Climbs

Post time to comments.

Scaling:

Rope Climbs: Sub 2 modified rope climbs for every 1 rope climb (10,8,6).

HSPU: Scale reps accordingly based on ability or shorten ROM if necessary.  If unable to perform HSPU, sub 6 Wall Climbs.

CrossFit.com WOD from 05/17/12:

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

CF Group Classes

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Competition Training Class

Regionals Prep

Warmup

2 sets:
10 x OH Squat
10 x KB Swing
Spiderman/Squat Stretch

Strength

Back Squat (40X1 tempo)
Perform 6 sets of 3 reps in 20 minutes

Increase weight each set
First 3 sets easy
Last 3 sets TOUGH but NO FAILED REPS!

Conditioning

21 Thrusters (95/65)
42 KB Swings (24/16)
15 Thrusters
30 KB Swings
9 Thrusters
18 KB Swings

Post 3RM from Part 1 and time from Part 2 to comments.

Warmup

Turkish Get Up
3 sets of 3 reps/arm

Run 200 meters after each set

Workout Prep:

3-5 Muscle Ups

or

5-10 Pullups/Ring Pulls
5-10 Hand Release Pushups

Determine appropriate scale for workout

Training:

30 Muscle Ups
Run 1 mile

Post time to comments.

Scaling:

Muscle Ups:

• If unable to perform 30 reps, perform Max Reps in 10 minutes and then head out for run
• If unable to perform Muscle Ups, perform 10 sets of 6 Pullups/6 Hand Release Pushups (60 of each) or scale to Max Pullups/Pushups in 10 minutes
• If unable to perform Pullups, perform 10 sets of 6 Ring Pulls/6 Hand Release Pushups (60 of each). Set rings as low as possible.