Team of 3
100 Burpees jump over partner
100 Box jumps, 20#
100 Wall Balls throwing to partner, 10#
400m run with 10# wall ball
FINISH : 20:24

Got to work out with Chris and Liz and this was so much fun. 1st time burpees felt good, but the wall ball run was so hard carrying that ball comfortably.

Presses in the garage. Tried out my new weightlifting shoes.

Warmup:
5 min jump rope w/ DU practice; resistance band stretches and pulls; mobility stuff.

Think I'm getting worse at jump rope again. I didn't jump in the lifting shoes obviously. Whacked myself in the back of the neck with a resistance band at one point, which was a laugh riot.

PRESS:
Warmup sets: 5 x 35#, 5 x 40#, 3 x 50#
Working sets: 5 x 60#, 3 x 70#, 1+ x 80# (7 reps)

Great but could be better. The 7 reps gives me a theoretical 1RM of 99#, which is still much higher than the 85# I was stuck at for a while before I did Wendler. So I'm happy with that gain. But I could've gotten 8 or 9 reps if my grip wasn't messed up. Wrists were bent, and had to readjust my fingers about 5 reps in. I might need to set the pins one notch higher. The Oly shoes felt very comfortable and was firmly planted on the mats.

Then supersets:
5 x 10 @ 40#
5 x 10 chinups
Presses felt very easy. Chinups were hard -- had to use bands.

Then:
3 clean and jerks @ 85#, 3 clean and jerks @ 65#
Did some light C&Js to try out the Oly shoes.

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.

Red band pull-ups, 10# plate plus support for pistols, 2 abmat hspu's, 12 kg kb

Warmup
3 Minutes Row @ 80-90% RPE

NFT
20 each Walking Lunge
15 Air Squat
10 Push Up
5 HSPU

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Conditioning

"Whitten"
5 RFT of:

22 USA K.B. Swing (2/1.5 Pood)
22 Box Jumps (24/20″)
400M Run
22 Burpees
22 WallBall (20/14)

40 minute cap

3 rounds + 14 wall balls - 12kg kb, 12# wall ball, 10" box + 2 45# plates box jumps

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What a killer. Sprinted on the 3rd 400m because I thought we were capped at 35 min. Kind of bummed I was 8 wallballs short of 4 rounds, but nbd. Can tell that endurance is getting better, especially with burpees.

For this week, I plan to focus on pushing myself harder - going 1 rep more when I think I can't go anymore.

Warmup
For time:

400M Run
30 Squat Jump

3:59 - DFL!

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Strength/skill

1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean
12 Minutes To A Heavy Single

70#, then F 2x on 75#
More hip power! More shrug power!

Sumo DeadLift
3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%
Exactly 45 Seconds Rest between Sets

105# - too light

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Conditioning
21/15/9 RFT of:

D.B. Clean (45/25×2)
Air Squat
Row Calorie

10:31, used 15# dbs

Started with 25# dbs and did 3 reps, but legs were BURNING (full squat cleans). Could have probably Rxed if legs weren't so shot from yesterday. Overall good WOD!

0:00 – 1:00 Max Effort Burpees
1:00 – 2:00 Rest

2:00 – 8:00
As many rounds as possible of
5 Toes to Bar - Knees to chest
10 Kettlebell Swings 70/55 - 45 lbs
15 Double Unders - 3 DU

8:00 – 9:00 Rest
9:00 – 10:00 Max Effort Burpees
Score is total number of repetitions performed

Burpees - 25 AMRAP - 74

“CrossFit For Hope”

Burpees
Power snatch 75/55
Box jumps 24/20
Thrusters 75/55
Chest 2 bar pull ups (MOD: Green Band)

Perform 3 rounds, 1min per exercise, 1min rest between rounds
Score is total reps.

190 (72, 62, 56).

Last attempts at this wod was:
245 (35# and jumping pullups)
210 (45# and jumping pullups)
190 (55# and green band) Happy to at least Rx the weight this time!

Home to Bethel

Burpees 10|9|9

Power snatch 75/55 5|5|5

Box jumps 24/20 15|20|20 <mental block on box jump

Thrusters 75/55 7|7|7

Chest 2 bar pull ups 7|7|7 <1st round tried really hard for C2b, then reverted

Perform 3 rounds, 1min per exercise, 1min rest between rounds

Score is total reps.

Could not jump on the box. jumped on the tire plenty of times, but just could not jump on the box. Did do 55# snatch's though & when we did Hope last year, I could not snatch 55#. :)

Strength: Back Squat 5-3-1
Met-Con: “Annie”
50-40-30-20-10 reps for time:
Double-unders
Situps
*compare 12/6/12
Rest 3 mins
30-20-10 reps for time:
Russian KBS, 70/55#
Deficit Pushups, 45# plate