For Time: (Must complete in under 15 minutes)

40 Burpee Pullups
100m (34 steps) OWL, 45#
60 Box Jumps

11:25

Bench Press

1-10-1-20-1-30

185-135-195-95-205-65

Total Poundage: 880

Deadlift

1-10-1-20-1-30

255-185-275-155-305-135

Total Poundage: 1310

Front Squat

1-10-1-20-1-30

165-115-175-95-185-75

Total Poundage: 810

OHS 5-5-5

95-115-135

4 RFT:

15 OHS, 95lbs
15 Burpees

12:19

Max Pullups x 3

1: 10
2: 7
3: 6

AMRAP in 8 minutes:

5 Toes to Bar
12 Pushups
18 Situps

5 Rounds

4 RFT:

10 Push Jerks (115#)
14 Dips
25 SDHP (45#)

16:09

My body was cooked after yesterdays WOD. This was all I could manage. The WOD as rx'd called for 10 rounds but I only managed 5.

3 SDHP
5 Front Squats
7 Push Press

Use 115lbs for all three.

"Angie"

100 Pullups
100 Pushups
100 Situps
100 Squats

27:49

"Grace"

30 Clean & Jerks, 115#

7:58

800m Run
30 Back Squats, 95#
800m Run
25 Front Squats, 95#
800m Run
20 OHS, 95

17:35

AMRAP in 15 minutes:

10 Deadlifts, 205#
15 Unbroken Wallballs, 12#

7 Rounds

6 RFT:

400m Run
15 Burpees

18:43

*compare to 092509

Push Jerk 1x7

125#
135#
145#
155#
165#
170#
175# (PR)

Strength: Front Squat 3-3-3-3

135-145-165-185

Metcon: Tabata Burpees

8-7-6-6-6-6-6-6

-then-

650m Run

3 RFT:

400m Run
3x Cindy
7 Bodyweight Deadlifts (170#)

17:24

Crossfit Games 2009 Final Workout

15 Hang Squat Cleans, 115#
30 KTE
30 Box Jumps
30 Push Press, 45#
30 Tuck Jumps
30 Burpee Pullups
15 Thrusters, 115#
30 OWLs, 45#

19:37

“Up Hill, Little Fran”

9-15-21 reps for time of:
Thrusters (75lbs)
Pull Ups

9:47

7 RFT:

7 SDHP (95#)
7 Box Jumps

6:04

Deadlift 5x3

205#-225#-255#-275#-295#(f) 1 rep

5x Cindy
50 Situps
5x Cindy
35 Situps
5x Cindy
20 Situps

21:52

-rest-

3-3-2-2-1-1-1 reps of Bench Press

115-135-155-165-185-195-205