9am Katrina is running the show!

Buy In: 15 reps PVC Thrusters, Wall Balls, KB Swings, Toes to Bar, Unloaded barbell push press. Mobility- downdog progression x 3.

Thrusters- 5 sets of 2 reps progressive loading (from the floor).

then:

Every two minutes, complete 10 thrusters (95/65) and 10 chest to bar pullups. 

5 rounds with a continously running clock.

Buy In: Mobilize your tender bits. 

copied and pasted from CrossFit.com:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Buy In: Salute the flag. 12 reps: band pull aparts, band shoulder dislocations, band face pulls, DB flyes. Banded bully stretch (see MWOD poster). 

For load.Partition as needed. Emphasize quality of movement. 

50 KB Rows. Per side.

50 GHD Sit-ups

50 Pull ups (strict dead hangs. use a band if you need to, but be strict)

25 muscle ups or sub dips

20 reps bench press. heavy. 

Prioritze work as you see fit. For example-  If you're Chris Wang, you need to lay off the monkey swings and get your scrawny ass under a barbell and BENCH. (is that too harsh?)

USA

Buy In: Turf Work 20 meters- high knees, low knees, dirty knees (walking lunges), spiderman lunges, side shuffle left/right, cartwheels.

Fight Gone Bad Format 3 rounds of:

Hang Power Clean 65/95

Hang Power Snatch 65/95

Rower for Cals

Double Unders

Ball Slams 20/50

rest one minute after a complete round.