3 RFT:

21 DB Swings @ 50lbs
50 GHD Situps

13:05

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 12 pound ball, 10 ft target. (Reps) -- 10 reps
Sumo deadlift high-pull 45 pounds (Reps) -- 8 reps
Box Jump 20" box (Reps) -- 7 reps
Push-press 45 pounds (Reps) -- 10 reps
Burpees (Reps) -- 4 reps

Set up a designated pace for the exercises that you know you can maintain across all sets.

1000m Row
30 HSPUS
1000m Row

Hollow & Arch Rocks

AMRAP 12 minutes of:
3 Push Press @ 115lbs (clean weight from the ground)
5 Ball Slams @ 20lbs

15 Rounds

-then-

10 x 60 yard sprints
Rest :45 seconds between efforts

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

9:09

5RFTT:
:30 Hill Sprints (10.0 incline; 7.0 mph)
12 Burpees

:90 rest between efforts
 Last round was done at 7.5 mph on treadmill

15:44

For 4 RDS; At the start of each 6-minute interval:
500m Row
12 OHS @ 85lbs
100 Singles

Pain Threshold

5 RDS:
200m run (1.0 incline; 8.5 - 9.1 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Jerks @ 115lbs

*Rest 2 minutes between efforts.
*Do not set bar down between Cleans & Jerks

2013 CrossFit Games Regional Event 4

For time:
50 Wall ball shots, 15 pound ball
50 Pushups
50 Pistols;alternating
50 Power Snatches; 75 pounds barbell
19:38

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

9:23 

10 Rounds:

3 Hang Clean & Jerks @ 135lbs
10 Evil Wheels

Finish with 40 Ball Slams @ 20lbs

AMRAP in 10 minutes of:
10 Thrusters @ 55lbs
10 DB Swings @ 37.5lbs
90 Singles

5 rounds even -- finished right at the buzzer.

GOAL IS UNBROKEN SETS!!!

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1 -- 1:55
2 -- 1:54
3 -- 1:56
4 -- 1:54

Complete AMRAP in 5 minutes of:

195lb Deadlift, 3 reps
95lb Push Press, 7 reps

6 rounds even. Finished right at the buzzer.

Crossfit Endurance

Time Trial: Row 2000m
-- 8:25.7
-- Damper was set at 10.

For Time:

50 Situps
400m Run
1:00 Handstand hold
50 Box Jumps @ 20"
1:00 Handstand hold
400m Run
50 Situps

19:38

Jorge - Hero WOD

For time:
30 GHD sit-ups
15 Squat cleans
24 GHD sit-ups
12 Squat cleans
18 GHD sit-ups
9 Squat cleans
12 GHD sit-ups
6 Squat cleans
6 GHD sit-ups
3 Squat cleans

Squat Cleans @ 95lbs

12:45

For Time:

50 Burpees
20 Front Squats @ 155lbs
50 Burpees

21:51
Brutal workout; especially on the hip flexors. 

AMRAP 15 minutes of:
15 DB Thrusters @ 25lbs
500m Row

3 + 140m Row

Workout performed in fitness center at Hotel Monaco.