8 AUG 12 Bench Press & a Burner

5-4-3-2-1
Bench Press last set should be about 95% of 1RM
then
21-15-9
Power Clean 115/75
Toes To bar

7 AUG 12 Strict Pullups and stuff

EMOM
3-3-3-3-3 Power Cleans at 75% of 1RM

4 Rounds for time

10 Wall Balls
10 Strict Pullups
10 Box Jumps
10 Hand Release Pushups

6 AUG 12 Amanda

10 min EMOM x 2 Heaving Snatch Balance at Amanda Weight

Amanda
for time
9-7-5
Muscle Ups
Full Cleans 135/95

4 AUG 12 31 Heroes Partner WOD

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

3 AUG 12 Runnin

2-2-2-2-2
Tempo Shoulder Press

15 min
Emom 50m Sprint

2 AUG 12 Strength and then some.....

20 min to find 5 RM of Deadlifts

then Tabata Cindy
8 Rounds
Pullups
Pushups
Squats

1 AUG 12 The Month of JD's BadA** programming starts!!!

5 Rounds for time

250m Row
10 KB American Swings (32/24 kg)
6 Thrusters 95/65

2 min rest between each round...