Double-under for 2 minutes 30
Sit-up for 2 minutes 50
Double-under for 90 seconds 26
Sit-up for 90 seconds 31
Double-under for 1-minute 20
Sit-up for 1-minute 20
Double-under for 30 seconds 11
Sit-up for 30 seconds 11
87 + 112 = 198
Did butterfly sit-ups


Hang Power clean singles
135, 185(F), 185, 195, 200(F), 200(F), 185, 185(F), 185

Fun at the 24 house

AMRAP in 30 min of:
10 reps thrusters 65 lbs
Farmer's walk with 50 lb dunbells
lap around the station
20 box jumps on picnic table seat
10 burpees

5 rds even
The guys did well, even if it was kicking their behinds.

"Fish out of water"

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

9 rds even!

Named it this because we were gasping for air like a fish out of water.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
With Colin at station #32
10:16

"Karen"

For time:
150 Wallball shots, 20 pound ball
Keeping the breaks to a minimum before starting again helped my time(Thanks Nick).
The time I am not working really eats up the time.
9:01

paleo day 18

"Tabata something else"

Pull-ups: 14,12,9,7,7,6,7,6= 68
Push-ups: 15,17,12,11,10,10,10,11= 96
Sit-ups: 17,17,15,15,12,12,12,15= 115
Squats: 15,17,15,15,15,15,15,16= 123
Total= 402

Was still feeling the muscle-ups, but was pleased with the total.

Front Squats
135x1
155x1
185x1
195(F)
165x1
175x1

400m barefoot
1:21
3 min rest
1:24
only ran 2, haven't run barefoot like that in a long time!
It felt good!!

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

I actually did this as rx'd!

All muscle-ups were singles, but I did them all!

49:14

paleo day 15

paleo day 14.
I even had paleo birthday cake!
It was great!

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight, used 275 lbs
Bench press: body weight, used 185 lbs
Clean: 3/4 body weight, used 135 lbs powercleans

22:33

CrossFit 603 − Grin and bear it

Buy-in
30 box jumps
30 pistols (15L/15R)

AMRAP in 10:00 of "Bear Complex" 95 lbs

29 rds

Cash-out
pigeon pose
paleo day 11

Played with a deck of cards:
pull-ups, dips, 1 pood kettlebell snatches, 45 lb overhead lunges, run (jokers a lap around station 19)
Paleo day 10

" With Colin in spirit. "

50-35-20

wallballs

kettlebell swings

We messed up. The swings were supposed to be 1.5 pood. We did 1 pood

11:52

From Crossfit Ocala
20-16-12-8-4
dumbbell snatch 55 lbs
pull ups
push up

Had a great workout with Blaine!
It sure helped push me having him going right next to me.
9:02

paleo day 8

Deadlift 5-5-5-5-5 reps

Went for max weight singles first.
HIT 415! NEW PR BABY!!
Then worked with 345 lbs. Sets were 5,4,3,3,2,1,1,1
paleo day 6

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 23,15,12
Sumo deadlift high-pull, 75 pounds (Reps) 30,20,15
Box Jump, 20" box (Reps) 17,10,11
Push-press, 75 pounds (Reps) 20,17,12
Row (Calories) sub'd burpees 13, 10,13

total: 238

paleo day 3

"With a continuously running clock 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... continuing as long as you are able."

Power cleans, 7 even.

a few minutes rest then,

squat clean/thrusters 95 lbs, 6 even.

30 days strict paleo, day 1.

Level 2 cert

Shae and I were victims at the level 2 cert in Jax. It was great to have my form worked on and get more info on coaching and cues. Good times!!