For Time
21-15-9

Dead Lifts (Rx 225)
Hand Stand Pushups

Post WOD:
Tabata Situp

3 x max reps

Weighted pull-up/Weigted C2B 3×3

Pre WOD:

Overhead Squats 3-2-1-1-1

WOD 7 rounds:
7 box jump burpees
11 Overhead Squats (rx 75#)

My time wasn't very good but I was happy to rx this WOD without having to compromise too much on form. Still need some work on the OH Squats (especially locking out my arms) but glad to see improvement.

CrossFit Totals - 585

Max Back Squat - 215 PR

Max Shoulder Press - 105 PR

Max Deadlift - 265 PR

Combine the sum of all three lifts to get your Total….

Modified WOD as my shoulder is screwed up and need to save it for Open WOD 11.6.

21-18-15-12-9-6-3
Front Squat @ 95lbs
KB Swings @ 24kg (Was suppose to be Push Press @ 95)

Saturday 110423

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box Step-Ups - 70
20 Double-unders Jumping Jacks - 50
25 Ring dips 50 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood Dumbbell swings - 40 lb.
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells 25 lb.
25 Back extensions
30 Wall ball shots, 20 pound ball 10 lb. ball
3 Rope climb ascents 30 Towel Pullups

heavy partner power cleans for 15 minutes
got in around 10 rounds of 2 @ 185#

then

run 400m with kettle bell 70#
30-20-10
pull ups
kb swings 70#

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Dip station

Warm-up:
200m run
roughly 20m walking lunges, followed by 30m sprint.
10 burpees
50m sprint

Workout:
5 rounds for time
400m run
30 1-legged box jumps @ 20" (15 each leg)

30 medicine ball cleans @ 20lbs

First CrossFit Endurance class, OH EM GEE. This was brutal, but worth it! This really showed me that my endurance is lacking, I had the strength and muscle capacity to push through and finish but took a lot longer than I had hoped for. But hey, thats why I'm taking the class right? Progress and goals!