Warm up: 10 min AC
Strength:(AC to do or not)
Deadlift (take 90% of 1RM and use for % posted)
5 reps at 40%, 50%, 60%
WOD: to be announced
PWOD: (AC to do or not)
Tabata KBS 1/1.5pd
Bear Grylls “Mud Sweat and Tears” There is a bigger element that seperates survivors. It is heart, hope and doggedness”

GWOD: FLEXIBILITY:
Hold Middle Split for 2 minutes
Hold Side Split for 2 minutes on Right Leg
Hold Side Split for 2 minutes on Left Leg
FINISH with:
50 Hollow Rocks
WOD: “WOOD”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute b/t rds
Post time to comments
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust
PWOD: mobilize

GWOD:PRACTICE for 7 minutes:
Hips to Rings Pull Ups, as seen in No-False Grip Muscle Up Progression Pt.2
Muscle Up Transitions with Band, as seen in No-False Grip Muscle Up Progression Pt.3
No False Grip Muscle Ups, as seen in No-False Grip Muscle Up Progression Pt.4

Strength: Front Squat (take 90% of 1RM and use for % posted)
5 reps @ 75%, 3 reps @ 85%, 1+ rep at 95%
WOD: Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load to comments
PWOD: AMRepAP in 2 min of OHS

Taking advantage of rest days? Do you mobilize, yoga, family fun, vegitate…?
CrossFit is for everyone, take the time to define what CrossFit is for you, personally.
Is it your competition ie Reebok CrossFit Games? Is it to compliment your sport, Triathalons/Running races (CFEndurance), high school/college sports soccer football?
Is it for day to day living, longevity…? Take the time to clarify what CrossFit is for you and why you CrossFit, then, when you walk in the doors you are prepared mentally knowing what you expect from yourself, the WOD, the coaches.

Warm up: Coaches choice
WOD: For time:
200 double-unders
100 kb swings, 53/35#
* For every missed double-under AND every break in kb swings, row 25 m after final kb swing. Your time stops when the row is finished. For example, if you miss 25 double unders and break 5 times in the kb swings, you need to row 750 m (30 x 25 m)before stopping your clock.
Post time to comments:
PWOD: Coaches choice

GWOD: For REPS
TABATA (4 minutes of 20 seconds work, 10 seconds recovery):
Burpee
Strength: Press (take 90% of 1 RM & use for % posted)
5 reps at 75%,3 reps at 85%, 1+ rep at 95%
WOD: AMRAP in 12 min:
Row 500 meters
Deadlift 185/130# 21 reps
Post rds to comments
PWOD: AMRepAP in 2 min pullup

Come in 0700~0900 & 4:30~6:30pm
Final week before Reebok CrossFit Games 2012 Open beings!