7th
AM
3 rounds for time
15 KBS 2pd
15 burpees 
3:10 (pr) - https://www.youtube.com/watch?v=GR2w8fozM4M
3:40 (March 6, 2014) - http://opt-mizar.blogspot.ca/2014/03/6th-am-a.html

PM
AD 3mins easy pace
+
AD 30sec 97% effort
rest walk 4mins x 4
+
15 mins easy AD

6th 
AM
A. close grip bench press @20X0 5, 4, 3, 2, 1; rest 3mins
45x5, 135x5
185x5, 195x4, 205x3, 215x2, 230x1 - https://www.youtube.com/watch?v=f1RHetfXCS4

B. BB on back rear foot elevated split squat 3x3/leg; rest as needed btw legs
45x3, 135x3, 185x3
205x3 - https://www.youtube.com/watch?v=e-9eWg7dD0w
220x3 - https://www.youtube.com/watch?v=W25ENrCPSgw
230x3 - https://www.youtube.com/watch?v=nftud6K2lE4

C. emom - 12mins
odd - PC TnG x 3 tough you pick weight - (185x3, 205x3x5)
even - 3-4 MU - (4 ub)
https://www.youtube.com/watch?v=F2IRr93kfKg

+
Row 500m increase pace every 100m last 100m all out
1:43.3 - https://www.youtube.com/watch?v=_fPQd9VWAkA

PM
Run 30sec 3000m pace
rest walk 30sec x 10
rest walk 3mins
Run 400m 3000m pace
+
Run 800m easy cooldown pace

4th
AM - Legs more than fucked up from WB-C2Bpu training.

A. muscle snatch build to a tough triple
45x5, 75x5, 95x3, 115x3, 125x3
135x3 - https://www.youtube.com/watch?v=TlYnA8c30rE
145x3 - https://www.youtube.com/watch?v=COsnd62VzVQ

B. hang snatch start at 115# add 10# every min until max
115  - 205x1, 215xf
https://www.youtube.com/watch?v=nlTxNHfQPsU

C. OHS 80% of 1rm @20X0 2-3 x 4 rest 60sec
230x2, 230x3, 230x3, 230x3 - https://www.youtube.com/watch?v=YPR4NZ11Uao

+

12mins 80-90% effort
Run 200m
5 DL 225#
4 unbroken MU
https://www.youtube.com/watch?v=aL2bKW5k-TQ

PM *was not able to stay in the pain zone. body/mind completely shut down. focus on completing the training despite of the pain.

Row 500m rest 30sec x 8
all rows must be same pace small uptick from last week \

1 - 1:51.1
2 - 1:51.4
3 - 1:55.8
4 - 2:01.8
5 - 2:03.7
6 - 2:03.2
7 - 2:00.5
8 - 1:57.9

Nov 3
AM
A. FS - build to a max
45x5, 135x5, 225x3, 275x2
300x1 - https://www.youtube.com/watch?v=P3JYmPXyMTk
310x1 - https://www.youtube.com/watch?v=4Jf0c4ONPfM
320x1 - https://www.youtube.com/watch?v=b9UXufniGfI
330xf - https://www.youtube.com/watch?v=41ICCQC56Sk
330xf - https://www.youtube.com/watch?v=Fg8siDuZT6Q

B.
4 rds for time:
35 unbroken wall balls
20 unbroken CTB chin ups
13:57 - https://www.youtube.com/watch?v=D6i3iDFG6zg

COMPLETELY FUCKED UP
brought me back to 2010 regionals
that time did 14:37
http://scores2010.crossfit.com/scoring/r/canada/men/event-3-wallballspull-ups,536/index.html

PM

AD 1min easy pace
Row 1min easy pace
Side plank right and left 30/30s each
FW 50m 1.5pd/hand
30mins

Nov 1st
10mins grinder pace
1 wall walk
2 rope climbs
3 box jump 36”
7 rd
https://www.youtube.com/watch?v=w2lA2FDayms

rest 5mins

10mins grinder pace
FW 50m 100#/hand
10 HR pushups
10 situp
6 pistols*
5rd + 50m FW
*pistols need a lot of work!... BIG weakness...
https://www.youtube.com/watch?v=j65470bR_4s

31st
AM
A. SJ from rack build to a tough double
45x5, 135x3, 185x2, 215x2
225x2 - https://www.youtube.com/watch?v=fUenkiunzFM
235x2 - https://www.youtube.com/watch?v=yrgJ7FXvGwE
245x2 - https://www.youtube.com/watch?v=E2cHkfb9MF8
255x2 - https://www.youtube.com/watch?v=xfvcHTfv1HU

265xf* - https://www.youtube.com/watch?v=nFNYgtUTAvU
265xf* - https://www.youtube.com/watch?v=GODFzV4xUDA
*chikened out
B. push press @12X1; 4-5x4; rest 3mins
185x5, 185x5, 185x5 - https://www.youtube.com/watch?v=0Okiu6XyhgY
C. pendlay row @20X0; 6-8x3; rest 2mins
185x8, 185x8, 185x8 - https://www.youtube.com/watch?v=6ljZB3r8RdY
D. floor press @31X1; 5-6x3; rest 3mins
185x5, 185x5, 185x5 - https://www.youtube.com/watch?v=_jxFZ2HD-Aw

PM
AD 5mins easy pace
+
AD 30sec rest walk 30sec x 20
rest walk 2mins x 2
+
AD 5mins easy pace
1 - 218cal
2 - 218cal

30th
AM
A. HSC TnG x 3 moderate weight emom - 6mins speed focus
185x3, 185x3, 185x3 - https://www.youtube.com/watch?v=LO-ezKCwxck

B. rear foot elevated split squat 3-4/leg; rest 1min btw legs x 3
195x4 - https://www.youtube.com/watch?v=1S0HZLnp-TM
205x4 - https://www.youtube.com/watch?v=RzWI8WK8-5A
215x4 - https://www.youtube.com/watch?v=9cBXRIeg6oE

C. emom - 16mins
odd - 4 MU
even - 3 PC and jerk 1. 1. 1 155# + 20 DU
all sets ub - https://www.youtube.com/watch?v=1Bm5uPW7FZ0

+
5 DL TnG tough
12 burpees over the bar AFAP
rest 3mins x 3
325x5 - 32sec - https://www.youtube.com/watch?v=AatUAAVgi9c
335x5 - 31sec - https://www.youtube.com/watch?v=BXfO3WvMs2c
345x5 - 30sec - https://www.youtube.com/watch?v=YtvQCG1Gm8M

PM
run 400m 3k pace
rest walk 30sec x 6 - 8 sets
1 - 1:38sec
2 - 1:38sec
3 - 1:38sec
4 - 1:36sec
5 - 1:36sec
6 - 1:34sec
7 - 1:34sec
8 - 1:24sec