For time:
155 pound Squat clean, 15 reps ( sub'd 115 lbs )
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups ( sub'd 25 2 pood swings )
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps ( sub'd 95 lbs )
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead ( no plate overhead )
37:20

back squats up to 245 lbs for 3 reps
then later;
3 rds of:
50 squats
25 hang squat cleans
10 bench dips with 45 lbs

Max deadlifts at the station

435 lbs baby!

At the station. Colin and I did a little tabata.
I did: push press 30 lb dumbells
swings 1.5 pood
sit-up
squat
Still recovering from broncitis.

Olympic lifting cert with coach B. It was outstanding!

"Griff"

nice and easy at station.

10 min of deadlifts at 275 lbs: 75
5 min of squats: 154
2 min of double-unders: 33
1 min of box jumps: 22
Total: 284

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

At station #12

heavy lunges 5 steps per leg
in gear, with pack then:
45 lb bar, 95 lbs 115 lbs, 133 lbs
Then in gear:
25 pull-ups
25 push-ups
50 sit-ups( no pack)
50 squats
12:00

At station with Smiley, Colin, Nick, and Freddie
worked on some snatches and overhead squats then:

AMRAP in 8 min of:

kettlebell swings, 2 pood 8 reps
boxjumps 22" 12 reps

7 rds + swings

AMRAP in 20 min of:
10 push-ups
20 sit-ups
30 jumpropes

Shae: 12 - 6 jumps
Me: 14 even

AMRAP in 20 min of:
5 boxjumps
10 deadlifts
run to log and back

Shae: 115 lbs 11 rds
Me: 205 lbs 10 rds + jumps
Shae and My back was TIGHT!

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Shae: 115 lbs and feet on bleachers 3:29
Me: 225 lbs and feet on black thing at studio. 3:49

5 rds for time of:
15 thrusters
400m run

Nick used 135 lbs
Colin and I used 95 lbs
N: 18:38
C: 18:52
Me: 19:02


Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

My 2nd and 3rd rds were 2 assents and 10 ring dips
21:48

2 trips across the retention pond at the station with the tire.
presses up to 160 lbs

100 burpees for time
shae: 10:35
Me 8:41

at station 24

4 rds of:
5 thrusters 95 lbs
5 bench press 155 lbs
10 one-arm kelltlbell swings
10 tire/ box jumps
5 dips
hose pull

deadlifts up to 385 lbs.

pushpresses up to 155lbs.
not feeling well.

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby globo gym and did:
rack thrusters 45x5, 95x5, 115x5, 135x5, 155x5

Then 7 rds for time of:
5 rack thrusters 115 lbs
10 deadlifts 225 lbs with diamond bar
11:17

While Shae, Nick, and Colin were in the level 1 cert I went to a nearby park and did:
Tabata pull-ups 8,8,8,8,8,8,8,6
push-ups 12,12,12,12,10,10,10,10 ?
after that had timer problems.
Did some box jumps and worked on squats.

At station with Blaine, Nick , and Colin.
Bench singles up to 235 lbs, with 5 handstands in between( at least worked at handstands)

AMRAP in 12 min of:
10 hang power cleans
10 box jumps
10 deadlifts

Shae: 45# db.95# dl 7 rds + cl , 6 bj
Dave: 115# bar, 205 dl . 6 dl short of 6 rds

5 rds of:
20 sumos, 2 pood
30 push-ups
40 sit-ups
50 squats
23:29
Shae 45# 17:59

Evening worked on boxjump dumbell cleans, sets of 5 up to 40#

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs) ( sub'd 95lbs )
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
28:54

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

17:25

AMRAP in 12 min of:
10 kettlebell swings
5 burpees
Shae: 1 pood 11 rds
Me: 2 pood 12 rds + swings

20 rds for time of:
5 sumos
5 push-ups
5 sit-ups
5 squats
Shae: 1 pood 15:00
Me: 2 pood 12:16

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight 260 lbs
Bench press: body weight 175 lbs
Clean: 3/4 body weight 135 lbs
29:37
Then a few hours later:
AMRAP in 8 min of:
15 doubleunders
15 incline sit-ups
5 rds + 12 DU
Then 3 50 yd tire pulls
29,29, and 40 seconds

AMRAP in 20 min of:
box jumps
ball slams
med ball cleans
Shae 12 rds + box jumps
Me 12 rds + a couple box jumps

At station with Nick.
Worked on some deadlifts and cleans.
It was not a PR day for either of us, but it's always good to do some heavy deads.

Tabata
pull-ups
ring push-ups
one arm snatches with 45 lb barr
overhead squats with 45 lb bar