just an easy run/sit-up day at station.

AMRAP in 12 min
7 pushpress
20 jump overs
Me:  115 lbs  9rds even
Shae: 30 lb DB  9 rds even

AMRAP in 20 min

5 kettlebell swings 2pood
10 push-ups
15 supermans
20 lunges with 45 lb plate
Me: 10 +KB+3PU
Shae: 10 +KB+2PU  1.5 pood,  25 lb plate
Blaine beat me by one stinking push-up!

At the station with Blaine:
10-9-8-7-6-5-4-3-2-1
benchpress 115 lbs
snatches  75 lbs
wallballs

"Day One"

21-15-9
DL 225#
Box Jumps
Ball Slams 20# ball
Blaine: 5:48
Me: 6:47
Shae: 5:49

10-9-8-7-6-5-4-3-2-1

OH Med Ball Toss burpee (20#)
Box Jump
12:08

8 min AMRAP

5 heavy thrusters  135 lbs
15 ball slams  20 lbs
4 rds + 3 thrusters

rnd 1 - 1:30 min work
20 secs rest
rnd 2 - 1:00 min work
20 secs rest
rnd 3 - 30 secs work
of the following exercises
100# db farmers carry (1 point for every 2 rubber mats crossed)
Sand bag burpee clean & jerk (60# bag)
"Slam Ball" horizontal tosses
GHD Situps
Row (calories)

At station with Blaine:
Planks 20 sec holds:  25, 35, 60, 70, 85, 110, 135, 160 lbs

Then AMRAP 20 mins:
5 Db snatch 50 lbs
5 handstand push-ups( pikes for me)
bearcrawl length of bay then length of engine.
7 rds - 2/3 bearcrawl

Rowing as part of the concept2 " Skeleton Crew " challenge.
31,000m in a week, starting today.

Rowed 13,761m  today.

At station w/ Blaine did the following:


1 min work w/ 20 secs rest of the following movements
Wall Ball shots (20# ball 10 foot target)
Burpees
Box Jumps
HPC w/ 95#
Dubs
2 rounds w/ 1:40 break between rnds.

Me:
WB - 15/15
Burp - 14/15
BJ - 14/17
HPC - 20/29
Dub - 14/20

Blaine:
WB - 28/20
Burp - 20/18
BJ - 19/19
HPC - 25/20
Dub - 35/35

At the station with Blaine:

"800 Fran"
21-15-9
Thrusters  95 lbs
Burpees
w/ 800 meter run each round before the Thrusters/Burpees
Blaine: 15:57
Me: 21:25
Run became too much of an active rest for me.

At The ZOO:
2 rnds of

1 min work w/ 20 secs rest of
Row
Sledge
Atlas Stone
Tire Flip
Farmers Carry
Tire Drag
Tire Toss
1:20 rest between rnds
No counting of reps, just fun!

40-30-20-10

Situp wallball shots w/ 20# ball
balls slams

5 rft of:
20 situps
30 ball slams
40 squats

At the station with Blaine;
21-15-9

Clean &Jerk  95 lbs
Box Jumps

For time:
100 single unders
100 back squats
100 push press
100 sit-ups
100 SDHP

W/ Blaine @ Station did the following:


Death By Squat Clean

1 135# squat clean on the first min, 2 cleans on the 2nd min, 3 on the 3rd....so on & so on untill you can no longer complete the lifts w/in that min.

Blaine: 7rnd w/ 5 into the 8th
Me: 5rnd w/ none in the 6th

tabata something else, sorta
cleans
push-ups
sit-ups
squats
Shae: 65 lbs
Me: 105 lbs

" The longest yard"

5 rds for time:

w/ a 1 min clock sprint from end of station property to other end (aprox 40 yards)
DL 180# AMRepsAP till 1 min is up
w/ 30 secs run backwards to start point on other side of property & rest till 30 secs expire
Score based on how many deads achived

Blaine: 20,16,12,11,12=71
Dave: 20,12,12,10.9=63

AMRAP in 15 min of:
5 hang power cleans  me-135 lbs, Shae- 85 lbs
10 stationary lunges
7 GHD sit-ups,  class did 15 ab mat

Shae: 9 -su
Me: 10 + 5 Cl

from the crossfit football site:
Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
95,115,135,145,155
good morning were not very deep, not alot of experence with heavy goodmorning.

Heavy Thrusters 12-6-6-3-3-1-1-1
Shae: 65-80-80-85-85-95-105-110
Me: 95-115-125-135-145-165-170(F)
Both of us having shoulder issues, but felt pretty good otherwise.

"Say it ain't so!"

5 burpee wall balls
200m farmer's carry  ( 1.5/1 pood KB )
110m sprint
30 box jumps ( 24"/20" )
110m sprint
200m farmer's carry
5 burpee wall balls
200 jumpropes
Shae: 10:00
Me: 10:15

"Barbara"

5 rds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 min rest between sets
Did in bunker pants, coat and mask
5:31, 6:18, 7:16, 8:37, 7:44= 47:26

3 min of Tire Drag For Distance

1 min Rest
3 min of Kettle Bell Swings For Reps men: 1.5, women: 1
1 Min Rest
3 min of Rowing For Distance
Shae: 225m, 90, 653
Me: 125m, 70, 773

At the station with Cory Parott.
200m run
80 thrusters with 45 lb bar
200m run
60 push-ups
200m run
30 burpees
200m run

16:26
Cory: 14; 24

"Fight Gone Bad"

wallballs 20# men, 15# women
sumos 75# men, 55# women
box jumps 20"
push press 75# men, 55# women
row for calories
4 rds
Shae: 222
Me: 295
We planned to go 5 rds, my fault we only went 4. Shae was good to go.

Shoulder Press

1-1-1-1-1-1-1

T.J.
9-15-21 reps of:
Ring Dips
Handstand Push-ups
Push-ups

400 Meter Run

20 reps - Burpees
30 reps - Pull-ups
40 reps - 115# Front Squats
30 reps - 24" Box Jumps
20 reps - 20# Wall Ball Shots
200 Meter Walking Lunge

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

AMRAP in 15 min of:
7 kettlebell swings  2 pood
7 push-ups

21 rds

at the station with Nick and Colin.
400m x 8
90 seconds in between
20:31

AMRAP in 2 min :

315 lbs, 23 reps

worked on clean & jerk and snatch

later :
25 squats, push-ups, pull-ups, sit-ups
50 squats, push-ups, pull-ups, sit-ups
75 squats, 50 push-ups, 40 pull-ups, 50 sit-ups
37:27 ?

3 rds for time of:
30 Kb swings 1.5
30 burpees
30 sit-ups

16:52
shae 17:51 1 pood