A little more than 2/3 DT

Pre:
10 Min. Trigger Point and Mobility
10 Min or 2 circuits of 12 Good Mornings@45lbs/ 24 SDHP @45lbs/ 1 Round of DT @45lbs

WOD:
5 Rounds for Time...
12 Deadlifts @115lbs
9 Hang Power Cleans @115lbs
6 Push Jerks @115lbs

5 min. rest
Tabata 20 inch Box Jumps
Post Lowest Round

Post:
10 Min or 2 circuits:20 reps Hanging Kips/10 reps Headstand Reverse Hypers/10 reps Barbell Roll-Outs (from knee)
10 Min: Lower Leg Barbell Mash/Couch Stretch

Matt B: DT-8:23 and BJ-10

Saturday Workout Sitio Style

Pre:
10 min. MWOD
10 Rt. Hand Turkish Get-Up 15lbs
10 Lt. Hand Turkish Get-Up 15lbs

WOD:
21-15-9
Forward Rolls
Ring Dips

Then....
Death By 10m.
Run 10 meters the 1st minute, 20 meters the 2nd minute, 30 the 3rd....until you can't complete the required distance.

Post:
Swim 10 min.

Matt B:
21-15-9- 6:03
10m. -Died after 14 rounds

Warning-May cause nausea

Pre:
10 Min. MWOD
For Time: 2 Rds of 50 Dunders 25 Burpees

WOD:
12 Min. AMRAP
5 Sumo Deadlift High Pulls @105lbs
10 Hand Release Push-Ups
15 20 inch Box Jumps (12.3 Standards)

Post:
2 Rounds. -30 reps Pose w/ Jump Rope/10 reps SDHP @45lbs/ Ovhd Walks @45lbs/ 25 reps Bar to shin

Matt B: Dunders/Burpees-4:55 WOD: 8 Rounds 3 SDHP

There was an old bear, old bear ol' bear

Pre:

10 Min. Trigger Point: Quads/Calves/Hams/Hip Flexor

10 Min. Pose Drills/ Hand Walk-outs w/ Push-Ups/Bear Crawls

Burgener Warm-Up/ Shoulder Prep

WOD:

Timed Test of...

Bear Complex:http://www.youtube.com/watch?v=0WOP9J7QPwI

Determine weights that are challenging or available increasing each weight every complex, look at my weights below.

Rest 5 min....

Tabata Mix-Up 

8 min. of 20 sec. on 10 sec. off alternating:

Handstand Push-Ups (Any Variation)

Knees to Elbows (Any Variation)

Ideally you want to keep your reps consistent for example look at my scheme below.  Post lowest # of reps for each exercise.

Post:

10 Min. Lunge Variations/Sit-Up Variations/Kipping

10 Min. Heel Chord Smash/Couch Stretch/ Groin Stretch/ Bar to toes 30 reps

Matt B: Bear: 50lbs (would have used 75lbs if I had the plates)-105lbs-115lbs-125lbs-135lbs (fail on 4th) 18:43

Tabata:

HSPU-4

K-E-10

HSPU-4

K-E-10

.......scored all rounds 4 and 10 success on tabata, good fail on the Bear.

Standard for HSPU head to ground and Knees to Elbow were lying down on ground holding bar or anything sturdy, check out today's WOD demo it shows the variation.http://media.crossfit.com/cf-video/CrossFit_WOD120405_OReganTwinkie_SD.wmv

Twosday

Pre:
10 Min. Trigger Point: Lats, Sh. Blades, Calfs
10 Min. Mobility: Burgener Warm-Up/Air Squats/ Practice Jumping and Landing (Position)

WOD:
2-2-2-2-2-2-2 Wtd. Pull-Ups
Rest as needed....then
15 min. AMRAP
20 Med. Ball Cleans @20lbs
10 5ft. Broad Jumps

Post:
10 Min: L-Sit Progression/ Good Mornings (20lbs MB)/ Standing Hollow Body  Contractions w/ MB ovhd (Active shoulder,butt,gut etc)
10 Min: Contract and Release: Calves/ Piriformis/ Hamstring

Matt B: 15kg-19kg-22kg-24kg-27kg-27kg(1)-25kg(1)
9 Rounds 2 Cleans

Get a grip guy

Pre:
10 Min. http://www.mobilitywod.com/2011/02/episode-163365-kneeankleachilles-issues.html
10 Min. Deep Side Lunge 20 reps/ 10 Jump and Lands Foot Position/10 Hollow Rocks/ Skill Transfer stuff (50lbs w/Bar).  Cycled for 10 min.

WOD:
20 Min. AMRAP
50 Double Unders
400m Farmer's Walk 20kg Plate in each hand
50 Sumo Deadlift High Pulls @50lbs

Post:
10 Min. Practice Handstands 3-5 attempts/Jump rope Pose Drill/ Plank Variations
10 Min. Lower leg Barbell Smash/ Shoulder mobility w/ band

Matt B: 2 Rounds 50 DUs and 200m Farmer's Walk
Next time probably going for 200m Walk (Grippled)

Team FloMat

Pre:
10 Min. MWOD and Foam Roll
10 Min. Wallwalks/ Leg Swings/ Light Deadlifts

WOD:
For time....
With a partner perform these 3 exercises 5 times each.  One person rests while the other works.
3 Overhead Squats @105 lbs
6 Thrusters @105 lbs
9 Burpees

Post:
10 Min. Practice Handstand/Light Jogging/Practice Kipping

Matt and Flora:15:35
Flora's modifications:
3 4ft. Broad Jumps
6 5kg DB Thruster
9 Burpees on a 20 inch box