For time:
30 GHD sit-ups (did reg sit-ups)
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps (did 65 lbs)
30 Pull-ups

14:24

Front squat 2-2-2-2-2-2 reps

205-205-215-215-225-245

8 mile run on BWI Trail. Felt good to run.

20 Min. AMRAP
5 Cleans #145/100/75 Masters Women 55+
10 TTB
15 Wallball #20/14/10

7 rounds + 5+2 - 217

19! Marriage for time

DU/situps

15:07

Had 5 friends try crossfit today...

As they did the baseline I helped them with my coach for form and what not...

I did:

Not a real WOD.. just messin around during warmup.

500m Row
10 KB Swings 35#
20 Air Squats
10 HRPU's
10 Pull-ups

Tonight I did 100 HRPU's for time

Time 6:03 ... still sore from "karabel" first 60 felt decent and then suck mode kicked in...

I guess there is a CF 402 Challenge or something kicking off tomorrow.... needed a baseline time for this movement. Done!!

3 Rounds for time:

8 Thruster's #95
10 KB Swing #44
50 DU
20 Pull Up's

15:59

after workout did x2 400 m runs

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:41 PR!

Rest 5 mins

Then 100 Slamballs 20#

4:39

21/15/9

OHS @40/30
Pistols

Find your one rep.-max for power snatch