skill work at the station.
snatch, muscle-up, handstand, double unders (still stink)
Then a short ugly.
AMRAP in 5 min of:
5 thrusters 95 lbs
10 burpees

4 rds

"Cindy"

Did at Jervey Gant with Nick, Colin, and Blaine.



20 rds + pull-ups and 3 push-ups.

"Lynne"

Five rounds for max reps of:
Body weight bench press ( used 185 lbs )
Pull-ups

12/25, 10/25, 9/23, 6/22, 6/22=43/117=160

Did it at the station with Colin,Nick, Smiley, Drake, Phillips.
Good times!

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
sub'd 135 lbs

11:08

Also did some deadlifts. Hit 405! PR!

Deadlift 1-1-1-1-1-1-1
225,395,345,395(F),365,345,345

"The filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions ( sub'd goodmorning )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders ( sub'd 150 single unders )
Colin: 31:48
Nick: 32:17
Me: 36:46

run, aprox 5k

Hanging power cleans
1-1-1-1-1-1-1
135,145,185(F),185,190,190(F),185
Colin 185
Muscle-ups for time.
Nick 10:55 ( 1-20 in 4:05 )
Colin 13:48

MY FIRST MUSCLE-UP BABY!!

Worked on muscle-ups progression from the knees.

From Crossfit Ocala
1 to 7 to 1
1 x power cleans
2x pull ups
3x push upsThis is a pyramid where you do 1 power clean (115/75), 2 pull ups, 3 push ups the first round, then 2 cleans, 4 pull ups, 6 push ups then second. So on and so on.

Middle of the day, in the sun!

17:19

"Nancy"

5 rds for time of:
400m run
15 overhead squats, 95 lbs

Colin and Nick did as rx'd
Smiley,John and myself used a lighter bar 65 lbs ?

Colin: 16:03 ( broken up by a call)
Nick: 16:30
Smiley: 15:30
John: 19:15
Me: 14:51( broken up by a call)

" Take the baby with you!!!! "

AMRAP in 30 min of:

200m
45 swings
30 squats
15 sit-ups

Everything done with a 2 pood kettlebell.
4 rds + 1/2 run

21-18-15-12-9-6-3 res of:
front squat 185# , sub'd 135# for 21 the rest 115#
GHD sit-ups, sub'd incline sit-ups
24:?

From the Crossfit Ocala site

For time
Run 800m
20 Turkish Get Ups (10L/10R)45 lbs
30 Snatches (50#DB/KB, 15L/R)
40 Dead Hang Pull Ups
50 Push Ups
60 Swings (50# KB/DB) we used 70 lb KB
Run 800m

Colin: 32:02
Nick: 36:06 (pukie)
Me: 35:48

from 603

AMRAP in 20:00
12 DB hang squat cleans 50 lb dumbells
9 pull-ups
6 burpees

5 rds even

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
as rx'd

Nick: 33:12
Colin and I tied with: 37:09

"Randy"

75 lb power snatch, 75 rds for time

sub'd 95 lbs for 60 reps

Colin: 7:06
John: 8:20
Nick: 4:47
Me: 5:22

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
squat 255, 275(too shallow)
press 155
DL 265?