Deadlift 3-3-3-3-3 Then 5 rounds of: 5 deadlifts (70% of 3RM) 20 lateral jumps over bar WOD Notes: Compare 3RM deadlift to 120714.

Complete 4 rounds for time of: 5 front squat (225/145#, NTE 80% 1RM ) 10 toes to bar 15 push ups 1 rope climb

“Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions  50 wall balls, (20/14# t0 10/9′)…

Bamboo OHS 3x5 Then Overhead Squat 5-5-5-5-5 Community Notes: Happy birthday Jim B (Killa Sr)! Come back soon!

"Opens 11.1" AMRAP in 10 minutes of: 30 double unders 15 power snatches (75/55#) WOD Notes:  Compare to worldwide results here.

For time, complete: 400m run 40 kbs (53/35#) 400m run 40 air squats 400m run 40 burpees 400m run

Clean and Jerk 1-1-1-1-1-1-1 Then EMOM for 6 minutes: 5 clean and jerk (touch and go @ 60-65%) WOD Notes: Full squat is NOT required for either the 1RM or the EMOM. Get the weight…

AMRAP in 1 minute at each of the following stations: Row (1 cal = 1 rep) Pull ups Sumo deadlift high pulls (75/55#) Box jumps (24/20") Rest Repeat for a total of 3 rounds. Score…

"Last Chance" New Year's Eve Open Gym WOD Notes:  Today is the last chance to knock some 2012 goals off the board.  Come in between 6:15 and 10:30 a.m. to do any workout you want! …

Front Squat 5-3-3-2-1-1 Then AMRAP in 15 minutes: Death by wall balls (20/14# to 10/9') WOD Notes:  The "death by" rep scheme adds one rep each minute.  For today's WOD, you will start with 5…