1 RFT:

30x Wall Ball Shots 15#
30x KB Swings 55#
30x OH Walking Lunges 45#
Run 400m
20x Wall Ball Shots
20x KB Swings
20x OH Walking Lunges
Run 400m
10x Wall Ball Shots
10x KB Swings
10x OH Walking Lunges
Run 400m

4 Rounds For Time:
400 Meter Run
4 Muscle Ups
40 Double Unders

500m row done after the long 3 round shoulder-burning metcon.

Best 500m row I've had to date. Funny.

Five rounds for time:
Run 400 meters
30 Sit ups
250 lb Deadlift, 15 reps (modified to 135lbs)

10-20-30-40-50-40-30-20-10 UNBROKEN double unders

If you break one of the sets, you need to start the set all over again. I messed up set 40 on the ascending at 38. Ugh. My arms also tend to get sore after about 60 double unders. But I still managed to get a PR. YAY!

Before this workout I tried more HSPU, but my arms were burnt out from the push ups earlier today.

After this workout, I did 20 sledgehammer swings on both arms and then a 1000m row

We did the new hero, "Desforges" and it’s a worthy hero WOD to be sure. It’s hard but you just have to slog through it and it’s worth it, of course.

Warm Up:
Push Ups
Pull Ups
Squats

Mobility:
Rolled out lower back on the foam roller
Sat in squat for 2 minutes
PNF Hamstrings

MetCon:
Desforges
5x
12 Dead Lifts (225 LBs)
20 Pull Ups
12 Clean & Jerks (135 LBs)
20 Knees to Elbows

Hands:
Destroyed (this one really tears up your hands).

400m run
10 Ring Dips
20 HSPU’s
30 OHS Oly Bar
40 Pull ups
50 Thrusters Oly Bar
60 Box jumps 20”
70 Push Press Oly Bar
80 PUsh ups
90 Deadlifts Oly Bar
100 squats
400m run

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Modified to

95 pounds all lifts

“Karen”
150 wall balls (20/15)

Prescribed: 135lb Deadlift, 15 reps / 15 Push-ups

Scaled back to 95lbs on the Deadlift, 10 reps /10 push-ups

I should have done more weight on Deadlift but this is day 2 of Crossfit and never done Deadlift before. Got through all of the deadlifts without rest throughout. Was able to push through 45 regular push-ups then had to go to my knees for the other 55... Did finish all 10 rounds for a time of 17:40... D.ledesma did prescribed weight x 10 reps on all in 8:44... He rocked through it. Happy to find a strong point in Deadlift but definetly need to work on the fundamentals like push-ups and pull-ups