Benching up to 235.
worked on handstands and abs

"Annie"

50-40-30-20-10 of:
double unders
sit-ups ( anchored )
14:19

"Nate"

First deadlifts: 420 lbs new PR baby!

AMRAP in 20 min of:
2 muscle-ups
4 handstand push-ups ( sub'd pikes )
8 KB swings with 2 pood

2 muscle-ups short of 8 rds

AMRAP in 20 min of:
15 sumos 70 lbs
30 push-ups
45 squats
6 even

4-1-7-9
4 presses 95 lbs
1 deadlift 275 lbs
7 burpees
9 push-ups
9 rds

heavy bench and handstands

7 rds for time of:
10 deadlifts 185 lbs
10 pushpress 115 lbs
small lap around station
19:09

overhead squats, up to 115 lbs for me.

still need serious work on these!

Dog sledding. It was fun pulling the tire around as a team! And hard work!

Ab work.

A very nice morning run with the wife.

A few cleans to 185 lbs.
A few snatches to 135 lbs.

"Tyler"

Weighted pull-ups( 50 lb vest ) 5 sets of 3 then Tyler.

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Had to sub jumping MU. I jut did not have it today.
16:24

OT at the new station #21
3 rds
Tire flips x5(heavy tire)
35# DB thrusters x5
pull-ups x5
hose pulls
lap
then some extra laps and handstand work thrown in.

Front squat 135x3,155x3,185x2,155x3,155x3

AMRAP in 8 min of:
5 renegade rows
10 sit-ups
10 box jumps
7 rds 5RR, 3 su

G.I. Jane

100 burpe pull-ups for time.
Shae 10:25
Me 12:10

Sumo Angie

100 sumos
100 push-ups
100 sit-ups
100 squats
Shae 11:45
Me 11:59

"Elizabeth"

Bench 3,3,3,3,3 135,185,225,225,225 ( needed a couple of spots)
21-15-9 reps of:
Clean 135 pounds
Ring dips
At station as rx'd.
16:50

5 rds of:
10 overhead squats 45 lbs
10 kettlebell swings 1.5 pood
10 push-ups

Crossfit Firebase, Orlando

FOR TIME:
33 Sit Ups (GHD)
33 Kettlebell Swings 1 pood
25 Front Squats 95 lbs
25 Box Jumps, 20″
25m Bear Crawl
25m Walking Lunges
25 Air Squats
33 Kettlebell Swings 1 pood
33 Sit Up (abmat)
12:54

AMRAP in 20 min of:

5 dumbell hang power cleans
10 push-ups
15 squats
with 20 lb vest

Shonnia 20 with 20 lb DBs
Shae 21 with 20 lb DBs
Me 11 with 95 lb DBs

Max reps in 2 min of deadlifts
Nick(34) and Colin(15) used 315 lbs
Freddy (21)and I(31) used 225 lbs

My back was feeling really messed up two days ago.I didn't want to injure myself.
It actually felt better afterward than it did before.


20 muscle-ups aprox. 20-30 min

A couple of miles with Shae then:
AMRAP in 10 min of:
5 push-ups ( feet elevated )
10 ball slams
15 box jumps
7 rds both of us.

"Dirty Dozen"

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (tailboard of E32)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions( goodmornings 55 lbs)
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
25:20

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
At station #32 with Winters
Winters 9:01
Me 7:59
I think our lap is a little short of 400m