10, 9, 8, 7, ... 1 of deadlifts with 10 strict push-ups in between each set.

Nice to take a break from the met-cons sometimes and work on form. I don't even know what weight I did here but it was not enough to cause strain but enough to require correct form.

Shoulder Presses 3x (6-8) 95-100-105

For Time:
50 Wall Ball Shots
10 reps each arm bent over dumbbell rows 47.5 lbs
2 trips down and back (inside) Farmer's Carry 47.5 lbs
10 reps each arm bent over dumbbell rows 47.5 lbs
2 trips down and back (inside) Farmer's Carry 47.5 lbs
10 reps each arm bent over dumbbell rows 47.5 lbs
2 trips down and back (inside) Farmer's Carry 47.5 lbs
400 meter run

For Time:
50 Wall Ball Shots
10 reps each arm bent over dumbbell rows 60 lbs
2 trips down and back (inside) Farmer's Carry 60 lbs
10 reps each arm bent over dumbbell rows 60 lbs
2 trips down and back (inside) Farmer's Carry 60 lbs
10 reps each arm bent over dumbbell rows 60 lbs
2 trips down and back (inside) Farmer's Carry 60 lbs
400 meter run

Seven Rounds for Time: (Rx- 95/65)

7 Squat Cleans
7 Sit Ups
7 Sumo Dead Lifts

Seven Rounds for Time: (Rx- 95/65)

7 Squat Cleans
7 Sit Ups
7 Sumo Dead Lift High Pull

For 8 minutes:
800 meter run
Then do as many rounds as possible with remaining time of
(3 Hand Stand Pushups + 6 Ring Dips) I did 7 rounds

Two minute Rest
For another 8 minutes:
Do the same number of rounds as you did above (7 for me)
(3 Chest to Bar pull ups + 6 Kettle Bell Swings)
Then run as far as possible with the remaining time. I did 2 1/4 laps

Tabata Sit Ups

Every 20s for 10 min

1 power clean

Today was a great day. I bought a squat rack from a crossfitter on Craigslist. Picked it up at 7:45am, brought it home, unloaded it (by myself!) and promptly did some front squats on it. Isn't it beautiful?

So here's how I did:
Front Squats 5,5,3,3,1,1 reps
78 lbs, 89, 100, 111, 122, 122

I was starting to lose form on the single rep maxes (PR, homeys!), so I busted out the Flip to check. And yeah, I was starting to lose form a little; notice my upper back rounding out a little, but my depth was better than I expected.

Links:
I accidentally rotated the Flip video while recording. I found this freeware online (http://dvdvideosoft.com/products/dvd/Free-Video-Flip-and-Rotate.htm) and I kid you not, I had the software downloaded, installed, and the video rotated within 3 minutes. Nice!

21-15-9

Handstand Push ups
Ring Dips
Push ups

This is one of my favorites, and since my low back was acting up, figured I'd give it a go.

Back Squats (3 Reps x 5 sets)

For Time:
21-18-15-12-9

Clapping Push ups
Sit ups