10 Handstand pushups...I did 5 wall walks and 5 pushups
20 Deadlift (250/175#) I did 175#
30 Box jump...did baby box :(
50 pull ups..I did 25 banded (green band) and 25 ring pullups
100 Wallball (20/14 lbs) Used 14lbs
200 DU's or 600 single jump rope...I did 600, it felt like a million gotta get those DU's under control. :)
Run 400 meter with 45/25 lbs plate...used 25 and walked alot.

Wall Balls EMOM

-One level higher or heavier than normal

5 WB EMOM progressive

20 Min of 5 WB (12 1/2 Ft target, #30) 100
5 Min of 8 WB (12 1/2 Ft target, #20) 40
6 Min of 10 WB (12 1/2 Ft target, #20) 60
Got 11 of 13 in the 32nd min 11

Total WB's 211

15 minutes treadmill work (3 minutes incline walking at 3.0 pace L15, 2 minutes 7.5 pace run L0)
10 minutes stepmill intervals

Bench Press
65% 1RM (100.75 rounded up to 101)
5x5

5 Pullups

Seated Low Row
5x5 (100-115-115-130-125)

5 Pullups

Seated DB Shoulder Press
3x5 (30-30-30)

5 Pullups

SUPERSET:
3x12 EZ Curl Bicep Curls
3x12 EZ Curl Bar Skullcrushers
(20lbs)

5 Pullups

Reverse Hypers 4x10

7 Rounds:
7 Strict TTB
20 Bench Sprints
7 HRPU

4x8 pull-ups for warm-up

Strength/skill

Clean (full squat)
15 Minutes To A Heavy Double (touch and go reps)
90 Seconds rest exactly between work sets

Up to 75#, F on 85# 2x, then tried 80# but F. Probably could have gotten 80# if I had just tried that after 75#, but I was too tired... next time!

3 Minute AMRAP of:
Power Clean (80% of above)
3 Minutes rest

Worked @ 65# (I think?) Don't remember how many reps... really need to be more diligent abt logging these.

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Conditioning
Death By Pull Up
1 rep the first minute
2 reps the second minute
continue in this fashion until no longer able to complete # of reps in 1 minute
15 Minute Cap

Up to 8 rds + 4 or so reps. Blue + red band.

Warmup
200M M.B. Run (20/14)
Tabata: WallBall (20/14-10′ target)

47 wbs, 14#

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Strength/skill
Push Press
3/3/3/3/3 @ 75-85% of 6/18/13
8 Renegade Rows (45/25×2) each side after each set of Push Press
90 Seconds Rest Between Rounds

Worked @ 65# (I think..)

Floor Press
10/10/10 (HAP)
90 Seconds Rest Between Sets

Worked @ 45# (I think..)

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Conditioning
12-15 Burpees EMOM for 7 Minutes (challenge yourself/scale # up or down as necessary)

72 total reps - 12/10/10/12/10/8/10 or something like that...

From P90X. Each exercise is 25 reps unless otherwise noted:

In & Out
Seated Bicycle (forward and reverse)
Seated Crunchy Frog
Wide Leg Sit-Ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up (25x each side)
Leg Climb (12 each side)
Mason Twist (50x)

800m run
30 ground to Overhead 115#
30 burpee
30 push press 115#
30 thruster 115#
30 chin up
800m run

32:55

Warmup
6 Minute AMRAP of:
10 Squat Jump/200M Run

3 rds + 10 squats + ~150m run (UGH... so close to 4 rounds!)

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Strength/skill
Olympic Squat
5 Minutes to WU to 75% + 5/5 @ 75%; 90 Seconds Rest Between Sets

• 2 Minute AMRAP @ 75%

21 reps @ 100# - this was HEAVY! Was shaking on the 4-5th rep of each 5rep set. AMRAP was killer.

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Conditioning
Descending Ladder 50/40/30/20/10 of:

Air Squat
USA K.B. Swing (20/12kg)

13:58 Rx

First in the class! Did the first 50/50 and last 10/10 unbroken, but had to rest on the other rounds. The goal next time is to do the whole thing unbroken... but still a fabulous workout. Love me some squats + kb swings!

WOD 130625:
BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Got up to 205#

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
Got up to 115# (From 95# last time. I felt good at 115)

1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
Got up to 155#

Decided to call it after this. Yesterday I didn't eat anything for breakfast, went to class, then immediately to the gym which resulted in no food until around 4pm that night. Stupid on my part.... but the lady is gone and I'm starting to realize how much she helps me out. She always has food ready for me to smash at anytime and with her gone I've definitely not been eating enough. Since I've started CrossFit I've only quit one time. It was 9 months ago during a WOD where I had horrible tears on my hand and a playoff hockey game I had to go to that night. I decided I should save what was left of my hands to play. Yesterday, however, there was no physical injury. I just felt tired, exhausted, hungry. Increasing the volume after starting outlaw and slacking ass in the kitchen is not a great combination. I have learned my lesson. Lets get this back on track!