“Bay of Pigs”

AMRAP 12:00
6 Bench press (225#)
9 Deadlift (275#)

I think this was a qual wod, but I can't find it.

For time:
Row: 1k-750m-500m)
DB snatch: 50-35-20 (40#/25#)

AMRAP 20
25 Squats
20 Push up
15 Box Jump
10 Burpee
5 Pull Up

09 Games Stadium Workout

http://games2009.crossfit.com/affiliatecup/affiliate-cup-stadium-workout.html

30 Wallballs (20lbs/14lbs)

Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)

30 Deadlifts (225lbs/135lbs)

Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

this one should sufficiently wreck your core.

GHD sit-ups 10-9-8-7-6-5-4-3-2-1
Pull-ups 1-2-3-4-5-6-7-8-9-10

Might have to join in.

ME Push Jerk 3-3-1-1-1

AMRAP 10
2 Muscle Up (or progressions)
4 Wall Ball (20#/14#, 10')
6 KB Swing (32kg/24kg)

'Diane''
21-15-9
Deadlift (225#/185#)
HSPU

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CrossFit is a strength and conditioning program.  Intensity is where we get the best adaption.  Intensity is what sets us apart from other strength and conditioning programs.  Intensity can be measured by our power output.  Power is defined as force times distance divided by time and is written, P = F X D/ T.  You are the engine that provides the power.  Long slow workouts have a low power output.  They are not intense.  Short, furiously paced workouts have a high power output.  Guess what, when you stomp on the gas pedal and tell your body to produce more power it is uncomfortable, painful even.  How much of that discomfort you can handle will be directly related to how much intensity you can bring to the workout.  Now its fine to occasionally move through one of the named WODs slowly at the required weight.  But the CrossFit Girls are not just about moving the Rx’d weight they are about moving the required weight, over the proscribed range of motion efficiently, effectively, safely, and FAST.  That my friends is a CrossFit workout as Rx’d.  Diane at 15 minutes has missed the point.  Fran at 12 minutes with 95 pounds has missed the point.  ... Pursue discomfort.  Scale the WOD’s so that the pursuit is a sprint, headlong, lungs gasping, heart hammering, muscle quaking, vision blurring.  That’s where you will find the Girl as Rx’d.  - Jeff Martin

Diane at a good clip is an under 6:00 workout.  A great time is under 4:00.  World class is under 2:00.

We'll talk about scaling options in class.  You will sprint through this one.

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv

800m run
40 pullup
50 pushup
60 squat
800m run

HOOVER BALL!!
http://library.crossfit.com/free/pdf/06_03_Hoover_Ball.pdf

AMRAP 12:00

10 Deadlift (bodyweight)
15 DB push-press (45#/25#)