9am- Mikey Mike and Funky Bunch bring the Good Vibrations! Bring a friend!

Buy In: 5 reps barbell clean progression with an unloaded bar. 10 reps with a band- shoulder complex, pull aparts, no money drill. Mobilize.

Perform progressively heavier sets of power cleans to prepare for the workout. Between sets spend some time warming up and working on your chest to bar pullups.

In 7 minutes complete as many reps as possible of:

Power Cleans, Chest to Bar Pullups 1,1,2,2,3,3,4,4,5,5,6,6,7,7,8,8 and so on.

Bodyweight for men, 60% bodyweight for women.

Buy In: 5 reps each movement. Mobilize. Organize.

The following represents a round from the CrossFit.com hero WOD "Zeus":

(copied and pasted from CrossFit.com):

30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps (women's weight=53#))
30 Box jump, 20" box
75 pound Push press, 30 reps (53#)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps (women=50% bodyweight).

In 6 minutes complete as much of the above as possible.

Rest 1 minute, then in 8 minutes complete as much of the above as possible (start the WHOLE thing over).

Rest 1 minute, then in 10 minutes complete as much of the above as possible (starting over again of course).

Record total reps.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Buy In:5 reps Unloaded barbell snatch progression. Mobilize.

5 sets of 3 reps Snatch grip deadlift. Add weight as you go.

5 sets of 3 reps Snatch High Pull. Add weight as you go. (This will probably be lighter than the weight for the deadlifts).

5 sets of 3 reps Hang Power Snatch. Add weight as you go. (Again, might be lighter).

5 sets of 3 reps Power Snatch. Add weight as you go. These reps don't have to be strictly touch and go, but you shouldn't have time to text or chat between reps.

Complete all sets/reps of a given exercise before advancing to the next movement. This workout may cause you to sweat like a pig. Do pigs sweat a lot? Maybe I should say squeal instead of sweat? Or does Deliverance own that concept now?

Buy In: Tabata downdog progression. Mobilize. Progressively load your bar to prepare for your working sets.

Back Squat 4x4@85-90%

Run 200 meters 3 times. Rest as needed.