HELEN
3 Rounds of:
400m Run
21 KBS 1.5pd
12 Pull-ups

Helen time - 14:28, full-RX. Last time I did Helen I had a band on pull-ups so this is a new PR! Sadly my calves were really locked up from yesterday, so I know I can do this much faster next time.

Then:
3 Rounds of:
20 Push-up
20 Hollow Rocks

Time for the midline - 9:42, this was just odd! My push-ups are oddly not improving, I'm not sure whats up with that. The Hollow Rock & Roll was just like, WHAT? o.O

CrossFit Totals

Max Back Squat

Max Shoulder Press

Max Deadlift

Combine the sum of all three lifts to get your Total….

CrossFit Totals

Max Back Squat - 175 - PR!!

Max Shoulder Press - 65

Max Deadlift - 235 - PR!!
So funny story I would like to add. First lift after warm-up Jenni From Da Block had just lifted "190" so I think that is a good starting weight and go lift it. It felt REALLY heavy! Turns out when we recounted it was 225! Jenni tricked both of us into getting a PR on the first lift!?! Was thrilled to get 10lbs more and stopped.

Combine the sum of all three lifts to get your Total….

CF Total 475!! - PR

CrossFit Totals
Max Back Squat - 265 lbs (PR)
Max Shoulder Press - 135 lbs (PR)
Max Deadlift - 325 lbs (Tied my current PR, happy with that!)
Combine the sum of all three lifts to get your Total - 725 (PR)

Felt really really good about toady! My previous CrossFit Total was 580 :)

"The Seven"

Seven rounds of:

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell swings (70/55)

7 Pull-ups

For time.

(I used 1 head pad and Rx'd weight, but only got 5 rounds)

“Chelsea”

5 pull-ups - used purple/red band
10 push-ups
15 squats

EMOM 30

Completed 15 rounds

CF Open 11.5 WOD:
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20/14)

10 min AMRAP:
60 bar-facing burpees
30 overhead squats 90#
10 muscle ups

5 Rounds

400m run

30 Box Jumps 20"

30 Wall balls 14lb 10' mark

I was a "Kelly virgin" before today- and I have to say that this was one of the hardest benchmark workouts I have done. Really didn't think I would be able to throw to the 10' mark the entire time, but glad I kept pushing through.

"Cindy"

20 min AMRAP

5 Pull ups
10 Push ups
15 Air squats

Completed 21 full rounds and 5, 10, and 13...2 reps short of 22 rounds
Aaron had 21 full rounds
Carly had 19 full rounds (her's was modified to 5 db chest press, 10 sit ups, and 15 squats