AMRAP in 20 min of:
20 sit-ups
20 squats with bar
20 lunges with bar.
6 rds + su

10 double-unders
10 one arm kettlebell swings
50 squats
400m run

2 rds 10:04

Back squats worked up to 3 work sets of 5 reps, 225, 225( #5 too shallow), 205
Deadlifts worked up to one work set of 5 at 345

At station #13.
A little circuit around the station.
10 double-unders
20 chops
5 tire flips
10 box/tire jumps
5 power cleans 135 lbs
10 kettlebell snatches 25 lbs
5 pull-ups
5 rds

From Crossfit Daytona
4 rds for time of:
25 double-unders
20 sit-ups
15 pull-ups
10 turkish get-ups 35 lbs
5 kettlebell swings 2 pood
400m
38:30
double-unders and TGU killed my time( and me )

AMRAP in 30 min of:
10 med ball cleans
15 ball slams
20 sit-ups

Shae: 21
Me:19 - 15 SU

Deadlift 3-3-3-3-3
345,375,385,345,365

21-15-9
SDHP 115 lbs
funky one-armed rows 50 lb DB
4:35

50 sit-ups
50 jump ropes
50 sit-ups
50 lunges
50 sit-ups
50 burpees
50 sit-ups
Me: 11:25
Shae: 13:14

max reps in 2 min of 135 lb squat clean thrusters: 9
tire drag across retention pond.

WOD #1
Max reps in 2 min of deadlifts
315 lbs
Nick: 38
Colin: 19
Me: 25

275 lbs
Freddie: 23

WOD #2
"baby Nate"
2 jumping muscle-ups
handstand holds 10 sec
8 kettlebell swings 2 pood
11 rds


WOD #3
"Lynne"
Five rounds for max reps of:Body weight bench press
( used 185 lbs )
Pull-ups
8/20, 8/20, 8/20, 8/20, 8/21=141

Just a little running today.
Some up and down the retention pond at church.

AMRAP in 20 min of:
5 power cleans 135 lbs
10 burpees
11 rds

"Jones Crawl"

4 rds for time of:
10 deadlifts 275 lbs
25 boxjumps ( I did 22" )
9:50

Cleans 1-1-1-1-1-1-1
135,155,185,205(F),185, 196, 201(F), 185

AMRAP in 30 min of:
20 sit-ups
15 thrusters
10 bench dips
5 box jumps

Shae: 15 lb DB, 12 rds + SU
Me: 1 pood KB, 10 rds

AMRAP in 15 min of:
5 sumos
10 push-ups
15 squats

Shae: 45 lbs 16 rds
Me: 95 lbs 15 rds + sumos

worked on muscle-ups and tire drags at station

Fight gone bad style( 1 min each, 1 min rest after all exercises, 3 rds )
sandbag/med ball lifts
pushpress
sit-ups
shuttle run
kettlebell swings

Shae: 35 lbs bag, 1 pood 310
Me: 70 lb bag, 1.5 pood 312

1/2 Cindy
used rings instead of bar
It was good, I think it will help the muscle-ups
9 + pull-ups