Warmup
.5 Mile jog

WOD
8 rounds of:
Run 400 meters
Rest 90 seconds

Cold and windy out but felt ok with this. I don't run as much as I probably should and figured I need to do this! first round was 1:26. rounds 2-7 were between 1:35 to 1:45ish. Round 8 I wanted the same as Round 1 and finished the 8th at 1:28.

23:33 including all rest time.

WOD:

DL Singles: 1x5x225, 1x3x315, 1x1x355, 1x1x405, 1x1x425, 1x1x445, 1x1x455, 1x2x405, 1x2x405

Standing Press: 1x1x135, 1x1x155, 1x1x185, 1x1x195 (form break), 1x1x205 (form break)

Jump Rope: 7 sets 80 - 100 reps/set

Note: bad workout - no energy - very fatigued from lack of sleep past three nights

I did 130 burpees for $130 today.

The link is to my largest set. 50.

Thanks to Margie:

(yes, my dog does a burpee in that video)

Thanks to David Fung:

(No, I can't count when I'm exhausted)

Thank you video to the Fox's:

Thank you video to Corbett:

Thank you video to Jim Ryan:

http://www.kickstarter.com/projects/lana/art-not-arrests-garden-installation

Double KB Clean & Press
8-6-4-2 53s baby!!!!!!

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps
Me hammer and mike d on a team
Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

10 TGU per hand

5x2 Deadlift (max 385lb)

Tabata DL/Box Jump (8 total rounds)--->(DL Weight 80% of 2 rep) 80%=310lbs

5/10
4/9
3/13
3/11

---

4 total minute plank

Double KB Clean & Press
8-6-4-2

Teams of 3. The first person must complete all reps, before the 2nd person can start, then 3rd.

7 Rounds
7 X Double KB Cleans (53/35)
7 X Double KB Push presses
7 X burpee box jumps

Once all 3 members have completed the triplet, that equals one round. For example, Cyborg does 7 x cleans, then 7 x push presses, then 7 x burpee box jumps..then Ashley completes all the reps/exercises, then Trappy goes. When Trappy completes her 7th burpee box jump, that equals one round. Fastest team wins.

Front Squat
3-3-3-3-3
FS: 165-185-205×1(PR)-195-195

“Grace”
30 Clean and Jerks (135/95)
5:45 (115#)

-Buy In-
Deadlift 5/3/1 Week 1 -Cycle 2 (Increase 1RM by 10#)
65% x5, 75% x5, 85% x5+ (190x5, 220x5, 250x25!!!)

WOD
As Many Rounds As Possible In 10min Of:
2 Power Snatch 95/65
3 Overhead Squat
8 Barbell Walking Lunge – Barbell Rests In Back Squat Position
Round Only Counts If It’s Done Unbroken

-Cash Out-
3 x 9 Heavy Good Mornings
(95#, 115#, 135#)

“Chief”

Max rounds in 3 minutes

3 Power Cleans 135/95

6 Push Ups

9 Squats

Perform 5- 3 min AMRAPS. Resting one minute between each round. Start each round where you left off in the previous round.

Hit a PR and got the RX on this one. This is one that I have been able to really track my progress with at Crossfit. Went from 18 rounds with 95# (month or so in) to 20 rounds with 125# (3 months ago or so) and did today at 135# for 20+2 power cleans.

8 Rounds:

5 Front Squats #185
26 Ring Dips