"Glycerine" ...

5 Rounds for Time:
Decending Row: 500-400-300-200-100
20 Box Jumps (24)
20 Abmat Sit Ups
18:15 Rx (30 second PR!)

"Blake"...

Four rounds for time of:

100 foot Walking lunge with 45lb/25 plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

37:30 Rx

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

"Open Workout 12.3"...

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24" box

115 pound Push press, 12 reps

9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

5 rounds plus 17 reps Rx. Push Presses got brutal and missed a box jump in last round. Hardest open WOD to date this year!

"Glycerine" AKA Goat WOD

5 Rounds for Time:

Decending Row: 500-400-300-200-100

20 Box Jumps (24)

20 Abmat Sit Ups

18:45 Rx

Too SLOW!

Max Box Jump & “Mama Mia”...

Max Box Jump - 43' (Tied PR)

AMRAP 15:

3 Hand Stand Push Ups

6 Chest to Bar Pull Ups

9 Box Jumps (24)

11 Rounds + 9 reps Rx

(36 HSPU, 72 C2B Pull Ups, 99 Box Jumps)

"Hurricane Halloween"...

"Hurricane Halloween"

AMRAP 20:

6 Burpees

12 Box Jumps (24)

200M Sprint

7 Rounds + 6 Burpees, 12 Box Jumps & 50 Meters

Cash Out:

3 Rounds of:

55 Foot Prowler Push (90)
20 Abmat Sit Ups

"Kelly"..:

5 Rounds for time of:

400 Meter Run
30 Box Jumps (24)
30 Wall Balls (14/12/10)
36:06

Did this at Crossfit St. Louis
Scaled WBs because of wrist but finished last two rounds with the 14# ball.
Need to do this Rx next time!

"Collin" (Sort Of)...

"Collin"

6 rounds for Time:

• Carry sandbag 400 meters
(50)

•12 Pull Ups

•12 Box jumps (24”)

•12 Bench Press (115)

34:38 Rx

Pull Ups & Bench Presses Unbroken!





(Subbed PUs & BPs for PPs & SDHPs because of wrist)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

"Bitchin' Rockstar From Mars" & "Invisible Fran"...

"Bitchin' Rockstar From Mars"
21-15-9 of:
Kettlebell Swings (53)
Box Jumps (24)
2:59 Rx

Rest 10 Minutes then:

"Invisible Fran"
21-15-9 of:
Air Squats
Push Ups
1:47 Rx

"Car Bomb"...

"Car Bomb"

21-15-9 of:
C2B Pull Ups
 Box Jumps (24)

4:52 Rx (just under 5 min cap)

Finish: 3x30 GHD Sit Ups

Deadlift & "Giving The Middle Finger To Gravity"...

1. Deadlift
7 sets of 1 rep - 315,325,335,345,355,295,295

I completed 7 sets of 1 rep. All seven reps were 80 - 105% of my1-rep Max.

2. "Giving The Middle Finger To Gravity"...
3 rounds for time of: 22:56 as Rx
600 meter Run
2 Rope Climbs (15')
15 Box Jumps, 24"

I wore a 20 lbs weight vest for the entire WOD and it was 86 degrees! That might have been the hardest workout I have ever done! The rope climbs and box jumps with the 20lb vest were a mental and physical commitment.