Snatch and Clean

7 minutes AMRAP
7 Hang Squat Snatch
7 Squat Cleans
75' Overhead Plate Walking Lunges

Berek - 2 Rounds in 7.53 (85# snatch and clean, 45# ohwl)
Krista - 2 Rounds in 8.06 (45# snatch and clean, 25# ohwl)

Hang Power Clean

3 Rounds

15 Hang Power Cleans
15 Burpees

Krista - 13.45 (70#)
Berek - 10.34 (115#)

Fifty

400 meter Run
50 Box Jumps
50 Push-ups
50 Sit-ups
50 Jumping Pull-ups
50 Back Extensions
50 Dips
20 Turkish Getups (10 each arm)

Krista - 37.50 (20" step-ups, 10# TGU)
Berek - 30.54 (24" box jump, 25# TGU)

Squat Clean

5 Rounds

7 Squat Cleans
14 KB Swings

Krista - 17.31  75# clean and 25# kb
Berek - 17.31  115# clean and 52.5# kb

Sumo Deadlift

15 minutes AMRAP

4 Wall Climbs
8 Sumo Dead lifts high pulls
12 Pistols

Berek - 4 Rounds + 1 Set of wall climbs and 1 set of dead lifts
95# dead lift and half depth pistols

Krista - 4 Rounds + 2 Reps of wall climbs
55# dead lifts and half depth pistols

Cleans

5 Rounds

3 Cleans
3 Strict Pull-ups
5 Clapping Push-ups

Krista - 10.24 (75# cleans)
Berek - 8.26 (115# cleans)

Body-weights and Sprint

4 Rounds

KB Swing - 20
Push-up - 30
Air Squat - 40
400 meter sprint

Berek - 25.56  with 35 lb KB Swing
Krista - 26.26  with 20 lb KB Swing

Snatch

Warm-up Snatch 5 x 1

WOD
7 Rounds

35 Double Unders
1 Snatch

Krista -  65# @ 14.42 (10 double unders then 50 single unders)
Berek -  95# @ 14.12

Deadlift and Overhead Squat

21, 15, 9

Deadlift
Overhead Squat


Berek - 13.42
DL: 165#, OS: 75#

Krista - 8.50
DL: 85#, OS: 45#

Push Press and Box Jumps

20 minutes AMRAP

10 Push Press
10 KB Swings
10 Box Jumps

Berek - 8 Rounds plus 10 push press and 10 kb swings
85 lb push press, 1 pood kb swing, and 24" box jump

Krista - 13 Rounds plus 10 push press
10 lb DB push press, 0.5 pood kb swing, and 20" step ups

Filthy Fifty

50 Box Jumps 24 inch
50 Jumping Pull-ups
50 KB Swings 1 pood
50 Walking Lunges
50 Knee to Elbows
50 Push Press 45 lbs
50 Good Mornings 45 lbs
50 DB Thrusters 15 lb
50 Burpees
50 Double Unders

Berek - 35.50

Thrusters

Thrusters
Double Unders

10 / 50
8 / 40
6 / 30
4 / 20
2 / 10

Berek - 11.18  (95 lb thruster)

Deadlift

Deadlift - 5 x 3
Berek - 155, 175, 195, 215, 225

Diane
21-15-9
Deadlift
Handstand Push-up

Berek - 10.46    
135 lb DL and Half depth Handstands


Workout curiosity of Crossfit Salisbury
http://www.crossfitsalisburymd.com/my-blog/2011/10/20111101.html