Complete 8 rounds:

3 Hang Power Cleans - AHAP
6 Jump Touches
Sprint 25 yards

*Rest 60 seconds between rounds

*For Jump Touches, mark a distance 24" inches about your highest arm extended reach. Count a rep if and when you jump you touch your mark.

Used 155#...I had that as the rx'd weight in my mind for some reason...should have done waaaaay heavier.

12 minute AMRAP:
Clean and Jerk @ 40kg.
With partner, try to spread work evenly.

Ryan: 79 reps
Tim: 90 reps

Warm Up: Joint Mobil­ity fol­lowed by
8 Rounds of 30on/30off
M.B. Shuffle

Work: Team WOD — 3 Teams
Each team mem­ber com­pletes TWO 500m Rows.
All other team mem­bers rotate through the fol­low­ing sta­tions.
The rower starts at the REST sta­tion.
500m ROW
REST
1. Squats
2. Sit Ups
3. O.H. Lunges
4. Rene­gades
5. Oly Bar. Thrusters
WORK FOR TIME.
The team receives a burpee penalty for any­one stop­ping at a sta­tion.
Team com­pletes total penal­ties at end of everyone’s rows.

25 walking lunges
25 pull-ups
50 box jumps (24/20)
25 ring rows
25 knees to elbows
25 kettlebell swings
25 sit-ups
50 double-unders
25 db squat cleans (35/20)
25 supermans
25 wall balls (20/15)
3 rope climbs

Today marks my 2 year anniversary of starting to CrossFit. When I started I weighed 240lbs, had 27% body fat and a 42" waist, today I'm 190lbs, have 12% body fat and a 32" waist. I'm 40 in less than 2 months and in the best shape of my life!

” Kelly “
5 Rounds Of:
400 Meter Run
30 Box Jumps (24)
30 Wall Balls (20, 14)

Post Scores To Comments.

Warm Up:
Pick At Least One You Don't Want to Do -
Double Unders, Handstand Push Ups, Squats, Pull Ups, Push Ups

I did Double Unders and Handstand Push Ups

Mobility:
Shoulders on bands
Roll Feet

Max Effort:
1 Rep Max Shoulder Press
130 LBs (PR)

MetCon:
21-15-9
Plyo Push Ups
Sit Ups
Push Press (75 LBs)

3 x 5 backsquat = 115 lbs

then…

30 back squats @ 50% of 3×5 = 55 lbs
10 push-ups
15 front squats
10 push-ups
*5 overhead squats - need some work
10 push-ups

2 rounds

*First attempt doing OH squats in a WOD. Was able to lift bar overhead but still unable to go deep in the squat. Need some practise on this.

25 walking lunges
25 pull-ups - used black band for the first 7, then used black/red bands
50 box jumps (24/20) - used 20" box
25 ring dips - used black band
25 knees to elbows - scaled
25 kettlebell swings - used 12 kg KB
25 sit-ups
50 double-unders - scaled 150 singles
25 db squat cleans (35/20) - used 20 lb dumbbells
25 supermans
25 wall balls (20/15) - used 15 lb ball
3 rope climbs - 6 scaled rope climbs

Push Jerk 5.5.3.3.1.1.1
95, 125, 145, 175, 195, 205, 225 F'n PR

5 min Rest

10 C2B

20 Ring Dips

30 Tuck Jump

40 T2B

50 Double Unders(32 in a row-not alot, but alot for me)

First day in a loooong time that I have no pain after a WOD. Plus a 10# push jerk PR!

Warm up(0:00-8:00)
3rds
20 heels to rear
10 in and outs
20 jax

Mobility(8:00-12:00)
1:00 min child's pose
1:00 min chest opener

Fittrain Intervals(20)
:25 on/:35 off x5
cal row
bench press
rope slams
bird dog pose

Opt(12)
5x3 box squat
3x8 db fly's
5x5 glute ham raise

Finisher
50 slow bicycles
1:00 min chest opener
1:00 min quad stretch