Rest Day

WOD

3 Rounds for time of:
10 Front Squats 115/155lbs
15 Pull ups Strict
50 Double Unders
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Compare to: 151028

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to: 150930

WOD

 AMRAP in 12 minutes of:
Run 400m
6 power cleans 155lbs
12 pull ups
24 kettle bell swings 24k
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WOD

For Time:
Run 800m
50-40-30-20-10 Double Unders
30-26-22-18-14 DB Snatches 45/30lbs
Run 800m
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WOD

EMOM continue as a long as you are able:
Complete 10 Push ups and 10 squats.
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Rest Day

Rest Day

WOD

Complete 5 rounds for time of:
Run 200m
20 Kettle bell swings 24/16k
20 Wall Balls 20/14lbs

June Schecter, 60+ Division, at CrossFit Island Park

WOD

Run a 5k.
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Map on the Board
Compare to: 150316

WOD

Deadlifts to 80% then
3-3-3

then AMRAP in 12 min of:
10 Burpees
15 Toes to Bar
30 Double Unders
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WOD

Taylor
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
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Compare to: 140408

WOD

4 Rounds of time of:
15 Overhead squat 115lbs
Row 400
Rest 1 min
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Rest Day

Rest Day

WOD

21-15-9 for time of:
Power Clean 135/95lbs
Burpees over the bar
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WOD

3 Rounds for time of:
5 155lb Cleans
25 Ring Dips
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WOD

Push Press
6-5-5-4-4
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AMRAP in 15 min of:
Run 200m
15 GH Sit ups
8 Pull ups
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WOD

5 Rounds for time of:
10 Toes to Bar
10 Snatch 95/65
10 Box Jumps 24"/20"
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WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
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Compare to 131224