Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Skill
Some DUs

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
For time:
1 C&J (60kg)
1 round of Cindy
2 C&J
1 round of Cindy
3 C&J
1 round of Cindy
4 C&J
1 round of Cindy
5 C&J
1 round of Cindy
6 C&J
1 round of Cindy
7 C&J
1 round of Cindy
8 C&J
1 round of Cindy
9 C&J
1 round of Cindy
10 C&J

Really tough WOD. Should have pushed harder during the middle part of the workout.

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Pre-WOD
5x2 Strict press 60, 70, 75, 80, 80
5x2 Push press 95, 105, 105, 115, 115 (failed on 1)

WOD
Choice of Isabel or Randy

Isabel
30 snatches for time (135/95#) 75# - Hit a 95# afterwards for 1 RM

Post WOD
Sit-ups - Weighted then Unweighted 15, 10, 5 reps @ 15#

5X2,2,2,1,1 Front Squats @ 100% 3RM (125#)– rest 2 minutes.

-then-

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

tuck jumps
No help pu's
Started 115, went to 105
After 6 I stopped making time and just kept doing them on no time

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

Team Jaggernaut: Me, Pops, J and Psycho

Run 1 mile
100 pull up
200 push up
300 squat
Run 1 mile

Warmup:
3 rounds:
10 second samson stretch each leg
15 push ups
10 GHD
6 Dips
5-8 OHS (95,115,135)
5-8 Shoulder Press (95, 115, 115 )

WOD:
Overhead Squat 3-3-3-3-3 reps ( 135 - 155 - 165 - 205 fail - 195 - 200 )
Failed on 205 because I couldn't push press it above my head. I should have tried again, but I was scared to drop the weight from above my head. I lowered the weight to 195 and got that easily. I decided to try for 200 and do an extra set and I got it! PR.

Push press 3-3-3-3-3 reps ( 115 - 135 - 165 - 185 - 190 )
Really need to focus on squeezing the cheeks together. Some reps were a lot easier than others.

Practice Kippling 8 min

1. Medball Pushups X 10 Ball Slams X 10 Kettlebel Swings X 10

8 min
1 min break

1. Pullups X 10 Clean & Press X 10 Pushups X 10

8 min.
These are 2 AMRAPs 8 min each. With 1 min rest break

5/3/1 Front Squat - Week 1 (based off 315#)
5 x 185
5 x 210
5+ x 240 (8 reps)

Conditioning:
No-Skill Annie

50-40-30-20-10 of:

Russian KB swing (70lb)
Abmat situps

8:27

This turned out to be pretty good!