Bench Press 3 RM

7min AMRAP
10 Burpee
15 Push Press (95#)
20 Pull Up

Rest 3min

7min AMRAP
9 Knees to Elbow
12 SDHP (95#)
15 Box Jump (24')

2+2 & 8 box jump

Long one today

started with 34 burpees to celebreate coach Kevin's birthday

immediately into a 1 mile run
rest 2 min
150 russian kb swings 53# with 15 double unders at top of every minute

results: oh man! burpees were a good warm up but that meant the run felt pretty bad for the first 400m

The kb swing part was way tougher than I thought. if you broke on any dus it meant you got like 20 seconds to do the kb swings part

I ended up taking like 11 rounds to do 150kb swings.

http://crossfitsouthie.com/knowing-the-ropes

Skills
mini-flight simulator

Strength
Deadlift
3-3-3-3-3 <== 305

WOD
4 Rounds
12 Ring Dips
50 Double Unders

Level 2 (25 DU) <==
Level 1 (10 attempts)

2 rounds for time.

15 Pushups (HR)
20 weighted lunge (45/25)
25 KBS (24/16)
30 Goblet Squat (24/16)
200 meter run

2 Hours of 5v5 Full court Basketball.

Not a true Crossfit WOD but logging it to keep track of what I am doing...

Real WOD or not I was sweating like it was.

5 Games

Day 14 = 14 Burpees

5 rds for time of:
50' of lunges w/ plate overhead (45#/25#)
21 burpees

Lap with Hill
Thrusters 75 / 45
Wall Ball Shots 20 / 14

*Wall Balls & Thrusters - Reps are Counted

Teams:

Matt
Al
Meghan

Thrusters: 150
Wall Ball Shots - 218

Josh
Jodi
Linda

Thrusters: 149
Wall Ball Shots: 229

For Time:

-800 Meter Run

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10 rounds:
-5 Dead Lift (115)
-10 Hand Release Push Up

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-800 Meter Run

Post WOD:
-4 minute plank