4 rds of:
400m run, 5 burpees at each corner.
Shae: 14:26
Me: 13:27

"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

shae : 45# 11 + 2 thrusters
Me: 11 even

"Angie"

First we did heavy squat clean thrusters.
135 lbs, 10 reps for time. 1:45
Then some heavy deadlifts.
Then a little later "Angie".
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
21:43

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

sub'd incline sit-ups
all cleans were caught high, then down into the squat.
12:30

5 rds
kettlebell clean & jerk 5 per arm
20 kettlebell swings
10 ballslams
Shae: 10:54 25 lbs
Me: 12:17 1.5 pood

Deadlifts
325, 375, 395, 415, 435(F), 425(F), 395
Back squats
135x12, 185x6, 205x3, 235x3

3 rds for time of:
20 pull-ups
30 push-ups
40 sit-ups
800m
20:06

7 rounds for time of:
10 deadlifts
20 thrusters
Shae 95 lbs /35 lbs 11:23
Me 225 lbs / 45 lbs 13:52

At station 17 with Panzik

5 rds for time of:
10 deadlifts 155 lbs
10 burpees
20 swings
20 box jumps
18:34
Danzik 23:00

Just a little practice with double-unders,handstands, a couple muscle-ups

1 to 6 to 1
1 x power clean 135 lbs
2 x pull-ups
3 x push-ups

pyramid where you do 1 clean, 2 pull-ups, 3 push-ups the first round. Then 2, 4, 6 the second, so on and so on.

tones at middle of 6, alpha. Right back at it.
12:18

J.T.

21-15-9 reps of:
handstand push-ups ( sub'd 9,6,3 ) ROM still limited
ring dips
push-ups
11:25

5 rds for time of:
5 push press 135 lbs
10 kettlebell swings 1.5 pood
15 box jumps 3 risers
8:18

Shae
45 lbs bar
1 pood
some 3 riser, some 2
7:45

"Tabata something else"

Sub'd 75 lb sumos for pull-ups
sumo 14,13,11,11,10,10,10,10=89
push-ups 15,17,12,12,12,12,10,10=100
sit-ups 16,15,15,15,15,15,15,16=122
squats 15,15,15,15,15,15,16,16=122
total= 433

Shae
sumos with 12 lb body bar
knee push-ups
92,156,98,162
total=508

"Diane"

Started with some deadlifts.
worked up to 375( I think )
Then
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Did 12 handstand push-ups for the first round, partial range.
Went to pike push-ups for rds 2 and 3.
3:54

A day with Dutch

Went to the Dutch Lowery seminar.

It was very educational. Great insight in regards to programing.

Also a good work-out.

3 rounds

20 wallballs 12 lbs

10 power cleans 135 lbs

The aim was to have a work-out that was completed in 4 to 6 min.

5:06

At station with Nick, Colin, Tom, and I.
with 95 lbs worked on form, 5 reps of
power clean, squat clean, clean & jerk, front squat, deadlift, overhead squat, and thruster.
worked on pull-ups, handstands, double-unders.
Did 5 rope climbs.

El conseguir en un cierto ejercicio en Cancun. Día dos

AMRAP in 20 min of:
5 strict pull-ups
10 overhead squats
run aprox 100m
10 lunges per leg
run aprox 100m

El conseguir en un cierto ejercicio en Cancun.

At poolside tried some squats/swim/burpees with the kids. A sad and pitiful display!

For time:
Run 1 mile
115 pound barbell thruster, 21 reps
21 chest to bar pull-ups
Run 800 meters
115 pound barbell thruster, 15 reps
15 chest to bar pull-ups
Run 400 meters
115 pound barbell thruster, 9 reps
9 chest to bar pull-ups
32:03

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!!

skill work at the station.
snatch, muscle-up, handstand, double unders (still stink)
Then a short ugly.
AMRAP in 5 min of:
5 thrusters 95 lbs
10 burpees

4 rds

"Cindy"

Did at Jervey Gant with Nick, Colin, and Blaine.



20 rds + pull-ups and 3 push-ups.

"Lynne"

Five rounds for max reps of:
Body weight bench press ( used 185 lbs )
Pull-ups

12/25, 10/25, 9/23, 6/22, 6/22=43/117=160

Did it at the station with Colin,Nick, Smiley, Drake, Phillips.
Good times!

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
sub'd 135 lbs

11:08

Also did some deadlifts. Hit 405! PR!

Deadlift 1-1-1-1-1-1-1
225,395,345,395(F),365,345,345

"The filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions ( sub'd goodmorning )
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders ( sub'd 150 single unders )
Colin: 31:48
Nick: 32:17
Me: 36:46

run, aprox 5k

Hanging power cleans
1-1-1-1-1-1-1
135,145,185(F),185,190,190(F),185
Colin 185
Muscle-ups for time.
Nick 10:55 ( 1-20 in 4:05 )
Colin 13:48

MY FIRST MUSCLE-UP BABY!!

Worked on muscle-ups progression from the knees.

From Crossfit Ocala
1 to 7 to 1
1 x power cleans
2x pull ups
3x push upsThis is a pyramid where you do 1 power clean (115/75), 2 pull ups, 3 push ups the first round, then 2 cleans, 4 pull ups, 6 push ups then second. So on and so on.

Middle of the day, in the sun!

17:19

"Nancy"

5 rds for time of:
400m run
15 overhead squats, 95 lbs

Colin and Nick did as rx'd
Smiley,John and myself used a lighter bar 65 lbs ?

Colin: 16:03 ( broken up by a call)
Nick: 16:30
Smiley: 15:30
John: 19:15
Me: 14:51( broken up by a call)

" Take the baby with you!!!! "

AMRAP in 30 min of:

200m
45 swings
30 squats
15 sit-ups

Everything done with a 2 pood kettlebell.
4 rds + 1/2 run