Strength:

Bench Press - 4x135, 4x185, 4x205, 4x225, 4x235, 4x250

Metcon:

15 Min AMRAP - 15 WBs (20lbs), 10 T2B, 5 Lateral Burpees (12" hurdle)

Rounds: 7+17rep = 227 total reps

Skill
DUs + Pistols

Strength
5X3 Shoulder Press
60kg - 60kg f - 50kg -50kg -50kg

WOD
5-4-3-2-1 reps for time of:
Squat Cleans (60kg)
Burpees

I started doing about 4 workouts before I finally found out what I was going to do since I was interrupted all the time; something which happened in my last workout as well. Shitty day!

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters

Placed 7th place out of 50 teams! Woot!
Team Vengeance- Ninjy, B, Slush, & myself :)

10, 20, and then 30 rep rounds of:

Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

2nd round last 6 push ups had to be done on an incline from a pool table
3rd round last 19 done from pool table again

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position -> sub'd 2-50 lbs dumbbells in a front rack position
30 Double-unders

8:31

Lunges were harder than I thought. Made it unbroken for the first two rounds. Lost a lot of time with double unders. They get exponentially harder for me when I'm tired. Need to learn to keep my form and rhythm when tired.

Benk :

5x70 kg

5x80 kg

5x85 kg

5x90 kg

5x95 kg

5x90 kg

Power clean:
5x60 kg

5x65 kg

5x70 kg

5x70 kg

5x70 kg

To sett max hang ups 10 - 6

-Buy In-
2 Rounds:
200m run
10 Burpees
20 mtn climbers

WOD
Reebok Crossfit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Strength

50 heavy Russians. - 1pd

Wod.

“Coe”

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Ten rounds95 pound Thruster, 10 reps #95, #65
10 Ring push-ups

Pedro veti butterfly guardista pari sweeppia ja kontrollointia. Lopuksi 4x5min sparrit

3 RDS

Run 800m

50 superman’s

50 abmat sit ups

24:56

Hate all these movements, so guess this was a good day for me to actually work on them. Felt good during the runs. Still burn out way to quick on the Abmats.

After WOD Strength -
Shoulder Press - Warmup - 10x45#, then 5x115#, 3x125#,1x135#, Failed 1x145#

3x5 Squat @ 205#
3x10 Mod HSPU from bar in Rack

Bench Press - 10x135#, 5x185#, 3x205#. Didnt attempt one rep on this. Running short on time and wanted a spotter