WODS: November 2015

12 MIN AMRAP
9 x Snatch (95/65)
12 x Ring Dip
15 x Box Jump (24/20)

3 Rounds:
10 x C2B Pull Up   [BMU]
20 x Overhead Squat (115/75)
*9 MIN CAP*

'CrossFit Nashville Nasty'
30 MIN AMRAP:
100 x Burpee
90 x Double Under
80 x ABMAT Sit Up
70 x Hand Release Push Up
60 x Box Jump (24/20)
50 x Thruster (75/55)
40 x Knees to Elbows
30 x KB Swing (32/24kg)
20 x Sumo Deadlift High Pull (32/24kg)
10 x Wall Climb
1 x Muscle Up
800M Run

10 MIN AMRAP:
6 x Squat Clean (135/95)
30 x Double Under

3 Rounds:
12-9-6
Burpee
Thruster (95/65)
Pull Up   [C2B]
2 MIN Rest After Each Round
*1 Round = 12, 9, 6 of Each*
*17 MIN CAP*

4 Rounds:
20 x KB Swing (24/16kg)   [32/24]
60ft Bear Crawl   [Handstand Walk]
20 x Goblet Squat (24/16kg)   [32/24]
*14 MIN CAP*

15 MIN AMRAP:
4 x Muscle Up
8 x Box Jump (30/24)
12 x Deadlift (155/105)

12 MIN AMRAP:
50 x Wall Ball (20/14)
40 x Toes 2 Bar
30 x Power Clean (135/95)

18-15-12-9-6-3
Power Snatch (95/65)   {75/55}
Bar Facing Burpee
*14 MIN CAP*
[Rx+ Does 21 x Pistol Buy In w/ (24/16)kb and [115/75]

10-8-6-4-2
Front Squat (185/125)   {135/95}
*10 x Ring Dip After Each Set*
*9 MIN CAP*

10 MIN AMRAP:
30 x Double Under
7 x Deadlift (185/125)   {135/95}
{Masters 55+ Rx}

5 Rounds:
22 x KB Swing (32/24kg)
22 x Box Jump (24/20)
400M Run
22 x Burpee
22 x Wall Ball (20/14)
*No Cap On Hero WODs*
*Scale Weight As Needed!*

15-12-9-6-3
Power Snatch (95/65)   {75/55}
Toes 2 Bar
*12 MIN CAP*

20 MIN AMRAP:
5 x Pull Up
10 x Push Up
15 x Air Squat

10 MIN AMRAP:
30 x Double Under
10 x Shoulder to Overhead (115/75)

75 x Push Up
75 x Overhead Squat (95/65)   {65/45}
75 x Pull Up
*Break Up However*
*17 MIN CAP*
[Rx+ 100 Reps of each]

15-12-9

Deadlift (275/185)   [315/205]

Burpee Box Jump Over (30/24)

*9 MIN CAP*

30 x Snatch Complex (155/105)
1 x Power Snatch
1 x Hang Power Snatch
1 x Overhead Squat
*10MIN CAP*
At 10 MIN Immediately Begin:
3 x Wall Climb
30 x KB Swing (32/24kg)
3 x Wall Climb
30 x Wall Ball (20/14)
3 x Wall Climb
30 x Box Jump (24/20)
3 x Wall Climb
30 x Toes 2 Bar
3 x Wall Climb
*15 MIN CAP*

12 MIN AMRAP:
5 x Squat Clean Thruster (135/95)   {95/65}
10 x Pull Up