800m Run
4 rope climbs (I think it was a 20' mark?)
35 push-ups
800m Run
9 rope inversions
30 push-ups
800m Run
6 rope inversions
25 push-ups
800m Run
3 drop inversions
20 push-ups

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This workout was just brutal. Ultimately very unhappy with my time but I did at least do 4 rope climbs, I've never done them in a CrossFit workout so this was something new, sadly I couldn't continue and RX the rope climbs, I was rubbed very raw on my shin and it hurt just to have the rope touch it (even through socks!)

Today was also the first time I actually felt terrible after a WOD, so terrible I was constantly dizzy, couldn't speak without getting light headed, took almost an hour to even feel 'fine'.

UGGH, all I gotta say.

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

3-4 rounds:
1-4 strict rmu + 1-4 kipping rmu.
Rest as needed.
Scale strict rmu to ring c2b.

Deadlift
Every 2 Min x 5 sets
- 5/5 1 1/4 bulgarian split squat
- 5 Jump squats
- 3 Dead stop Deadlift

4 rounds for time of:
3 ring muscle ups
400m run

21-15-9
Dead Lifts (Rx 225)
Hand Stand Pushups

I sucked tonight. Wasn't into this one for some reason.

4 x 5:00 on, 3:00 off

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Looks like I covered around 3.4 miles total (Hilton to the Doubletree, and back), including time spent walking during the rest period.

And this WOD's name refers to "long intervals on the beach," not "intervals on Long Beach." Either way, it's kind of cool watching someone catch a stingray as you're wrapping up the final run.

800m Run
12 rope inversions
35 push-ups
800m Run
9 rope inversions
30 push-ups
800m Run
6 rope inversions
25 push-ups
800m Run
3 rope inversions
20 push-ups

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This workout was just brutal. Ultimately very unhappy with my time but I did at least do 4 rope climbs, I've never done them in a CrossFit workout so this was something new, sadly I couldn't continue and RX the rope climbs, I was rubbed very raw on my shin and it hurt just to have the rope touch it (even through socks!)

Today was also the first time I actually felt terrible after a WOD, so terrible I was constantly dizzy, couldn't speak without getting light headed, took almost an hour to even feel 'fine'.

UGGH, all I gotta say.

10 min Skill Work “you pick your weakness”

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

Don't u love burpees..... oh yeah me neither. Thanks Tim for cheering me on it sucked but I think it helped.

Skill - Strict Press 3*5 - 2 sets 54kg 1 set 60kg

DUBs x50, Toes to bar x15
3 Rounds for time

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V lifts rather than toes to bar
150 normal skips