21-15-9 with a little weight

Skill: Power Clean, Thruster

Workout:

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

NEWS: The CFP Open will have two events each week featuring the CrossFit Open WOD of the week.  The first will be the 5:30pm Thursday night class hour.  Judges welcome and needed.  Be prepared to judge your fellow athletes when it is not your heat.  The second event will be the Saturday morning 10:30am class time.  After everyone has gone through the WOD we will have a Potluck BBG.  Big Dan has offered to Sherpa in his BBQ for this.  Bring in your favorite dish and since this is post workout, we can go Paleo with a desert bias or Polio as like to call it.  If you are participating in the Open and cannot make either workout, we will assign you a judge when you are available.  If you are traveling, call ahead to a CrossFit facility in the area and see if you can get judged for the Open workout of the week.  

DL goes totally paleo in China:

Carried Away

Skill: None required 

Workout:

400m Sled Run 70/45

Run 800 M run with Sandbag  LG/MD

400m Axle Farmer Walk  50/30# each side

800m Run

Troy & Erik sprint the guard towers on the Great Wall of China this morning:

Sprint Workout

Skill: Work on Clean & Jerks 3x3, go over Deadlifts

Workout:

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Cooldown:

3x12 of

Glute Ham Raises

Reverse Hypers

Bob Harper Does CrossFit:

Squat Reps with Rope Climb

Workout:

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

WOD Demo:

MEB

Skill: Bench Pressing

Workout: 

Work up to a max single on the bench & post load

then

Perform max reps with 80% of the load

Rest 1 minute 

Perform 1 set of max ring dips 

Cooldown: Sled High Rows to purple door and back 115/85