Incline Dumbbell Press + Incline Dumbbell Butterfly Curl:
- 20kg x 10 + 14kg x 7 (each dumbbell)
- 22kg x 9 + 14kg x 7
- 24kg x 8 + 14kg x 7
- 26kg x 6 + 14kg x 7

Barbell Bent Over Row - 60kg x 10

Weighted Pull Ups:
- BW x 3, 20kg x 3, 25kg x 3, 30kg x 3
- 15 Butterfly Pull Ups

Dumbbell Bench Press + Strict Slow Push Ups:
- 36kg x 10 (each dumbbell) + 7
- 36kg x 6 + 5
- 36kg x 6 + 5

Straight Arm Cable Push Down (close grip):
- 21kg x 7, 28kg x 7, 35kg x 7

Decline Barbell Bench Press:
- 3secs lower, 1 sec pause, 2 secs raise
- 60kg x 7
- 60kg x 15 quick ones
- wide grip, 3secs lower, 1 sec pause, 2 secs raise
- 60kg x 5

Cable Front Raise (Palms Up):
- Hold handle in each hand at sides, raise up with straight arms to eye level
- 8.25kg x 7 x 3

Push ups, strict and slow:
- 5 x 3

Dumbell Bench Press:
- 30kg dumbells
- 2mins max reps - 20
- 1min rest
- 2mins max reps - 14

Hang Cleans @ 50kg
- 3 reps every 30secs for 12 rounds, 5 every 30secs for 3 rounds
- 7.5mins work, 15 rounds in total
- 51 reps all up

rest 4mins

Back Squat - 100 reps @ 50kg

rest 2mins

Push Jerk - 100 reps @ 30kg
- bar can't remain still
- everytime you pause, drop the bar and do a burpee

5 x 5 Back Squats
135-225-245-275-285

15 min AMRAP:
1 rope climb
100ft walking lunges
10 SDLHP (95/65)
10 Slamballs (20/14)

Did this workout at Crossfit Athletics while in Pittsburgh... Completed 7 rounds + 1 rope and Lunges

http://crossfitsouthie.com/weve-got-some-new-classes

Mobility
Upper Body Roll Session

Skills
Back Levers/Front Levers/Iron Cross

WOD
18-15-12-9-6-3
200 m run
Toes to bar

Notes
Back/Front Levers are such a blast! Love these.

Can do a few toes-to-bar, but after that, I get way too worn out. I need to work on those. I can do knees-to-elbows consistently now, though.

EMOTM 7 Minutes
4 Muscle-ups/MU Transitions (Scale numbers up or down as appropriate).
3 EMOTM for 5 min and spent the last 2 Min playing with MU technique

AMRAP 10 Minutes
3 Front Squats (185/125)
10 Perfect KB Swings (53/35)

MC: Level II 5+6, FS were slow…and half perfect KBs…

10 Minute Death by HSPU
10 rds (8 in the last round)

21 Deadlifts (275/185)
21 Box Jumps (24/20)
5 Muscle-ups/Muscle-up Transitions
15 Deadlifts
15 Box Jumps
5 Muscle-ups
9 Deadlifts
9 Box Jumps
5 Muscle-ups

MC: (225# 1st rd, 205 last two rounds, 24″)

had a brain fart and forgot how to do muscle-ups during 1st rd. Got it together then completed 8 before calf cramps finalized the switch to pullups

My nephew is in town on Spring Break and tried out his first WOD. It was actually a pretty good one for a first. No complex movements and not overly intense.

Warm Up:
Pick any three things you do not like. I went with pull ups, ring dips, and sit ups.

Handstand Fun:
In preparation for tomorrow's WOD, we spent 10 minutes working on handstands. Fun!

MetCon:
6x
12 Russian Kettle Bell Swings (70 lbs)
10 Roll Up Squats
8 Shoulder Presses (65 lbs)

After:
Played an hour of bball.

AMRAP
5 Pull Ups
10 Push Ups
15 Squats

I still dont have unassisted pull ups (sadface), which I lost a fair amount of time fighting with the band while getting it off my shoe. The last time I did this was 2 months ago when I was only 1 1/2 weeks into my Crossfit journey, with a score of 5+15. So all things considered, I'm happy with my score. Its really cool to see my own progression.

-Buy In-
3 x 12 Good Mornings (95#, 105#, 115#)

WOD
3 RFT:
9 Deadlift 275/190 (used 225#)
25 Wall Ball 20/14

-Cash Out-
50M Overhead Walking Lunge (45# plate)

Warm up: 3 Rounds
-5 Pull Up
-10 Push Up
-15 Sit Up

Strength: 5 X 3 Shoulder to Overhead

WOD: For Time
-50 Meters Weighted Walking Lunges(45/25)
-21 Burpees
-50 Meters Weighted Walking Lunges
-15 Burpees
-50 Meters Weighted Walking Lunges
- 9 Burpees