Power Clean
1-1-1-1-1-1-1
135, 165, 195(F), 165, 185, 205( multiple fails then success!) 205

Shae nursing a sprained ankle

AMRAP in 8 Min of:
4 - 1.5 pood Turkish Get-Ups 2L/2R
8 Toes to Bar
Shae: 4 Me: 4 + 2 TGU

10 min Rest then:

AMRAP in 8 Min of:
4 - 20# Slam Ball Slams
8 - Iron Mikes with Slam Ball Overhead
Shae: 18 + 4 slams
Me: 13 + slams + 2 IM

1000m Row - 5 min rest
500m Row - 3 min rest
800m run - 1 min rest
400m Run

Shae: 4:40, 2:10, 4:37, 1:51
Me; 3:19, 1:40, 5:24, 1:50

8 MIN TABATA OF:
115# Hang Power Cleans
22' Box Jump
Did at station, Headset issues
50, 52

Saturday Team Workout:
400m Run
100 Push-Ups
100 Sit-Ups
100 Iron Mikes
200m Broad Jump
Shae & I were King and Queen of the white board

AMRAP in 20 minutes of:
12 reps - Air Squats
9 reps - 1.5 pood KB Swing
6 reps - 24 Inch Box Jump
3 reps - Burpees"

Shae: 13
Me: 12

CrossFit Pinnacle - Ocala FL CrossFit

Deadlift
1 Rep Max
Shae: 225#
Me: 405#
WOD:
3 Rounds-Each For Time:
315# Deadlift - 15 Reps immediatly into:
50 Meter Sprint immediatly into:
AbMat Sit-Ups - 25 Reps
*3 Minute Rest in Between Rounds
Each round is timed individually, score kept will be best time out of three."

Shae: 1:40, 1:48, 1:40 @ 1353
Me: 1:44, 1:50, 2:00 @ 275#

Back Squats

3-3-3-1-1-1-1
Shae: 135,165,185,200,225,235
Me: 185,215,235,255,275,300(F), 285
WOD:
5 rounds for Time:
10 - Wall Ball Shots 20#
20 - Pull-Ups
30 - Double - Unders
Shae: 17:13  15# WB, green band, 60 singles
Me: 24:58 rx'd

clean & jerk 5-3-1
Me: 155x5, 175x3, 185x1

For time:
20 deadlifts
15 power cleans
10 hang power cleans
5 push jerk

Shae: 8:21 @ 85#
Me: 2:08 @ 135#

"Ole Willy"

AMRAP 8 min:
deadlift 225# X 5
suicide box jumps x3
ball slams x7
Shae: 6 + deads
Me: 5 + 4 deads

pinnacle

at crossfit pinnacle
800m run
30 box jumps, me 24", shae 22"
600m
20 pull-ups
400m
50 squats
200m
40 ab mat sit-ups

Shae;  17:36
me: 17:03

pinnacle

at crossfit pinnacle:
1000 m row
21-15-9
kb swings me 1.5, shae 1
thruster with bar

at station #32
4 rds for time of:
1 lap ( 400m )
21 bar thrusters
9 burpees
Colin:  15:26
Shae:  16:13
Me:  16:02

5 rds for time of:

10 burpees
20 box jumps
30 push-ups
40 squats
50 lunges

back squat 185 lbs 3 sets of 10
strict presses, 5 rep max. Did 135 bs, was my 5 rep max for sure.
Then:

"Diane"
21-15-9 reps of:

225 pound Deadlift
Handstand push-ups( Shae and I sub'd pikes)
Nick: 7:55
Colin: 10:54
Tom: 14:30
Shae: 3:50
Me: 6:00

From the Crossfit football site:
Complete 8 rounds for time of:
3 Front Squats 185 lbs( sub'd 135 lbs)

8 Strict Dips( sub'd 3 ring dips)

9:41