WOD

Seven rounds for time of:

10 reps 95lb Sumo Deadlift High Pull
10 Ring dips

WOD

21-15-9 Reps For Time:

Pullups
KB Swings
Wall Ball

DEMO

Rest Day

WOD

5 Rounds For Time:

5 Push Jerk @ 135#
10 Burpees

WOD

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Excerpts from the Kelly Starrett training manual, edited by Mary Conover:

“Go heavy. So instead of chasing an improvement in your Angie time of 4 seconds, try performing a workout you know and rock–at a load where your time begins to significantly drop off. Can you perform 30 clean and jerks with 135 lbs in under three minutes? Shame on you.That load should be 155 or 185 pounds. Go out and start failing all over again. And this time make it heavy, because everyone is getting good at runnin’ and chinnin’.

After all, in case you’ve forgotten, 225 is the new 135.”

WOD

3 rounds for time of:

7 deadlifts @ 135 lbs (95 lbs)
7 hang squat cleans @ 135 lbs (95 lbs)
7 jerks @ 135 lbs (95 lbs)
400 meter run

Rest Day

WOD

"Karen"

For time:
150 Wallball shots, 20 pound ball

WOD

“THE BEAR”

7 Sets of the Sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds; Rest Between Rounds As Needed

WATCH DEMO

WOD

“Louder Than 10”:

5x Ball Slam @ 20#
10x Push-up
15x KB Swing @ 35#

Eleven Rounds For Time

Rest Day

WOD

Complete as many rounds in twenty minutes as you can of:

15 Pull-ups
15 Ring push-ups
15 Deadlifts 95/65
15 Sit-ups

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings @ 35#
Box Jumps @ 24"

WOD

5 Rounds For Time:

5 Mutant Makers @ 115#
10 Pullups
15 MA weighted sit ups @ 35#

Rest Day

WOD

Run 5k For Time.

WOD

"Fran"

For Time:

21-15-9

95 pound Thruster (Women 65)
Pull-ups

WOD

Six-Way BB Complex:
6x Deadlift +
6x Row +
6x Hang Clean +
6x Front Squat +
6x Back Squat +
6x Push Press +
6x Push-up
One set each @ 75#, 85#, 95#, 3 sets total

Then, For Time:

30-20-10

OHS @ 35% Bodyweight
Ring Push-up

Then:

10x TGU @ 35# KB (perfect form, extremely slow movements)

Rest Day

Source: CrossFit Journal

WOD

"Elisabeth"

21-15-9

Squat Clean @ 135#
Ring Dips

WATCH DEMO

WOD

Five rounds for time:

"Susan"

Run 200 meters
10 Squats
10 Push-Ups

WOD

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

WOD

In Honor Of PSGW's Special Guest:

"BrumDog Millionaire"

4 Rounds For Time:

8 Squat Clean and Jerk @95# (Ground to Overhead)
12 Pullups
400m Run

WOD

"1775"

4 Rounds For Time:

17 Burpee/Pullups
75 Squats

WOD

Overhead Squat

5-5-5-5-5

UPDATE:

My form was shit, but this was a good starting place.

Rest Day

EXPLANATION OF GRAPH

WOD

AMRAP in 20 minutes of:

6 jumping back squats 45#
8 chest ups
10 shoulder presses 45#

WOD

15-10-5 For Time:

Thrusters (M-95#, W-55#)
KBS
Box Jump (M-24", W-20")
Burpees

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.