4x 400m sprints
1. 1.32
2. 1.55
3. 1.52
4. 1.45

100 OHS
11.23 @ 20kg
Started with 35kg but scaled down

Run 200m
20Snatch @ 40kg
30SDHP @ 32kg
40Box Jump
50 Deadlift @ 40kg
40Box Jump
30SDHP @ 32kg
20Snatch @ 40kg
Run 200m

500M Row
100 AS
15 GHD Situps
50 Swing #53/35

Skill as a group- 10min Snatch Progression

20mins to find your 1rm in the Snatch(attempt to receive the bar below parallel): 55 pds (squat snatch)

Then,

10min AMRAP

10 KBS 1.5/1p (5ea arm) - MOD orange

10 Box Jumps 24/20

Result: 6 + 6

CrossFit Endurance - 23Jun11 - Coach AmeliaPosted by soulfire32

100m run
15 handstand push-up
200m run
25 push press @ 115#
400m run
25 Sumo deadlift high pull @ 115#
800m run
30 Overhead walking lunges @ 45#
400m run
25 Sumo deadlift high pull @ 115#
200m run
25 push press @ 115#
100m run
15 Handstand push-up

Not sure of my time bc I finished the WOD in the room where the timer was and looked at that instead of Ameilia's stopwatch. Doesn't matter though, bc I finished. It was hard and the running hurt. I felt good about pulling 75 the whole time although by my second round of push press, I was only able to do 2 at a time and then 1... Loved my 1st endurance class!!

Neighborhood walk.

3k run
Then
5 rounds of;
10 man makers with push press (10kg dumbbells)
10 dumbbell thrusters (20kg)
20 air squats

All for time

Team WOD, as 3 persons teams, 2 persons working while 1 person rests:
* 120 cal row
* 120 burpees

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Team WOD:
3 man team, 3 stations, each station is constantly going, total count at the end for reps of wall balls & calories rowed.

Rower: For Calories
Wall balls: for count
Run with 45# sand bag, around building, then lunges, then back inside.

Our team's score 434, took second.