Thrusters
heavy singles
95,115,135,155,175

then:

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Sub'd full squat cleans 115#

14:06
an issue with stopwatch, when I almost quit after rep 5 of 15 cleans

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

sub'd regular sit-ups, feet anchored
supermans

6:07

No fun the day after Barbara.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

2:59
3:28
4:52
5:11
5:38

total 22:08

"Crossfit Total"

Squat 265
press 145 (155 F)
DL 345 ( 365, back was rounding too much!)

Total= 755

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

I love when Blaine gives me a mark to shoot for!

16:26

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

sub'd regular sit-ups

26:16

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

sub'd regular sit-ups and supermans on last round

29:39

Overhead squat 3-3-3-3-3 reps

Just worked on form with the PVC.

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

sub'd 135lbs and regular dips 1x1
16:35

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

24:10

Front Squat 5-5-5-5-5 reps

95
135
135
155
135
135
135

just a few benchpress & pull-ups
then 12 laps in the pool

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

holding the weight with my feet was bad. Had to re-set after each one.
After 2 rds used a strap to hold the weight
35 sets to complete 6 rnds.
First 5 were w/ the weighted pull-up (13:50) & the 6th was just strict for the 3 & then the 5 w/ the 7 kip.

do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute...
5+2 was doing it at gym, couldn't drop them.

Deadlift 3-3-3-3-3 reps
135,205,275,325,275,300
at 325 I could feel that my back was seriously rounding, have to keep working on that

hanging power cleans

at studio with Blaine
115,125,135,145,155,165(F),160(F),155

"Murph"

at station
with vest
1:05:19

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
7 rounds plus thrusters