Gym Group

Back squats
Bench Press
Lat Pull Downs
Dips
Leg Press
Row
Dead Lifts

Mat Room

Round Robin:

Jog perimeter then 15 reps of each exercise:

Jumping Jacks
Squats
Push Up’s
Crunches
Mtn Climbers
Jump Squats
Sprawls

High Knees

Target Strikes:

Sprint forward 1-2 combo punches 20 reps
Sprint backwards
10 Burpees
Sprint forward double tap round house 5 each leg
Sprint backwards
10 Burpees
Sprint forward 20 knees
Sprint backwards
10 Burpees

STRENGTH
3x5 ovrehead squats 50kg (3 mns b/t sets)

WOD
For time:
30 snatches (50kg)
30 bar muscle ups
400m run each (sub for 500m row)

Awesome workout! We divided the snatches to 10-10-5-5. There everything went just fine! On the bar muscle ups we were doing 5 each until we reached the 30. we both had from one failed rep but anyway we did the others unbroken which is very good! The run was just fast!!

Strenght Work - 5x3 BS 135 warmup, 225,225,225,225,225

5 rounds

12 Push press 115/85

40m shuttle sprint (4x10m)

8 Snatch 115/85 (this means you receive the bar in the SQUAT!)

17:57 Did 12 Snatch in the first two rounds realized in the thir dna dwent down to 8 for the last two rounds. The snatch was easier towards the end rather then the first round or two.

Happy to RX

1 rep max bench press-195 failed at 205

then

"Gizmo"
11min AMRAP
3 MU (3:1 pull-ups/ring dips)
25 sit-ups
87 II unders (1:1 singles)

1 rep max bench press - 105#

then

"Gizmo"
11min AMRAP
3 Muscle Ups (3:1 pull-ups/ring dips)
25 sit-ups
87 double unders (1:1 singles)

kipped pullups w/ banded dips, subbed 15 Back Extensions and 10 situps

10 Rounds

7 Pullups
3 HSPU
90s Rest

3x
10 ring rows
20 lunges
30 hops

800m Run
Katie: 8:35
Donna: 7;10

12-10-8-6
Renegade man makers
200 m run
Katie: 25:50
Donna: 20:11

AMRAP 25 minutes:

Men’s Scaled- 400m Run, 100 Single Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees

I finished 1 whole round which 601 reps.

After normal dynamic and group warmups:

Skills to Drill:
50 n 50 ghd
20 muscle up transitions/practice
800 meter run 2x for splits 3:24, 3:24

(Stretch calves)

Workout of the Day: From the 2008 CrossFit Games:
Five rounds for time of:

5 deadlifts 275/185 I did 205lbs
10 Burpees

Recovery, again.

Did as many double unders as I could in 12 minutes. Lost count.