Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (30#)
1 min pull-ups

@75
Thrusters
Pullups
GHD Situp

group warm-up:
10 overhead squats, 5 lunges, 5 pull throughs, 3 suma squats. 3 rounds not for time.

WOD:
400 meter run
21-15-9
overhead squats: 35lb bar
wall balls
500 m row

100 Burpee Challenge Day 82
wow I had nothing in my tank for these burpees! they are really starting to suck balls!

Basketball 1 hour

2 rounds of
5 pull ups
50 push ups
10 tricep dips
50 flutter kicks
15 bicep curls each arm
50 squats
Rest 1 min

SWOD:
A) Hang Power Snatch - 65#
5 x 3 @ 70%
B) Back Squat - 135#
2 x 3 @ 70%
3 x 2 @ 75%

CWOD: AMRAP 12 min
7 Push Press (135/95)
7 Jump Squats
7 Clapping Push ups

http://friscocrossfit.com/wod-blog/monday-june-25th.html

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) - 260, 295, 330 for 2

Metcon
AMRAP
5 min HSPU - 13
4 min air squats - 85
3 min push-ups - 70
2 min KB swings (70#) - 25
1 min pull-ups - 14

90 dumbbell burpee clean and jerk (15# DBs)

09:35 time

Skill/Strength:
4 rounds:
5 x Strict Press
10 x pistols (5 each leg)

WOD:
Crossfit New Albany Winter Throwdown WOD #1

8 min AMRAP:
9 Front Squats (155/115)
5 HSPU
3 rope climbs

Then, 1 min rest and max unbroken reps in one minute of
OH Squats (135/95)
*You'll just have to strip the 10s off each side during your one minute rest. As soon as you drop the bar, it's over.

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)

Metcon
AMRAP
5 min HSPU
4 min air squats
3 min push-ups
2 min KB swings (53)
1 min pull-ups

Really 269 reps if you deduct the HSPU's that were really 1/2 HSPU's. Buttmaking progress.