100′ Walking lunge
21x Kettlebell swings 1.5/1
21x Burpees
20′ Broad jump
100′ Walking lunge
15x Kettlebell swings 1.5/1
15x Burpees
20′ Broad jump
100′ Walking lunge
9x Kettlebell swings 1.5/1
9x Burpees
20′ Broad jump.

My body was destroyed before I did this one... I felt HORRIBLE throughout the entire thing.

25 min cut off
For time:

100 Pull-ups
100 Kettlebell swings 53lbs
100 Double-unders
100 Overhead squats 95lbs

I did:
Mod #2
25 min cut off
For Time:

25 Pull-ups
25 Kettlebell swings 35lbs
25 Double-unders
25 Overhead squats 75lbs

And got JUST shy of 3 rounds @ 295 reps

WARM UP
Mobility
- Foam Roll & KB: Thoracic
- Band: Lats
- Band: Ankle Flexion
Dynamic Warm Up
- Row 5-10 min
C. Burgener Warm Up
D. Skill Transfer Drills

WOD
- Snatch 1-1-1-1-1-1-1 reps
95 lbs, just working on form

Notes: This is by far the hardest movement for me to do. I haven't pin-pointed why, but it feels awkward and I have the tendency to want to look down at the ground.

What Improved: Blake pointed out that my first couple of reps I was completely skipping the elbows out phase. So before every rep from that point forward I would do two reps making sure to get my elbows out.

What to Work On: I need to keep my head up when going into the squat. Once I get the weight over head and begin to squat my head wants to drift down to the ground. I'm not sure what's causing this, but I need to try to keep my head up.

Front Squat Pos Drills
-Start from dead hang - 3 reps
-Start from thighs - 3 reps
-Start from ground - 3 reps
Do 3 rounds

WOD:
1-1-1-1-1-1 Front Squat
Start with weight you finished Pos Drills
135-155-175-185-195-205

Notes: I needed to put more weight on. 205 was getting heavy, but I had plenty left in the tank.

What Improved: I was able to notice and correct mid-rep that my form was messed up/

What to Work On: I need to make sure that I keep the weight on my heels. When the weight gets heavy I tend to lean a little bit more on my right knee which then shifts the weight to the front of my right foot. It's minor, but I don't want this to become a major problem and cause knee issues.

After 16 months of CrossFit, I finally and fully missed a box jump during a WOD and tore up my shin (photo coming). At least I made it count as it turned white and immediately started to swell a bunch. I actually had to sit/wait almost 5 minutes before I could get back into the WOD.

And what a WOD it was!

Warm Up:
All Skate (did push ups, pull ups, sit ups, ring dips and squats)

Mobility:
PVC work as a group

MetCon:
10 Overhead Squats (OHS) @ 135 lbs^
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

15 Overhead Squats (OHS) @ 115 lbs*
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

20 Overhead Squats (OHS) @ 85 lbs
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

25 Overhead Squats (OHS) @ 65 lbs
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

^ 6 OHS and 4 Front Squat (shoulder was bothering me)
* 11 OHS and 4 Front Squat (shoulder was bothering me)

Guessing on the time.

800m Warmup Run

10 x 8kg MedBall Clean and Press
20 x 8kg MedBall Slams

10 x Paralette Pushups
10 x Paralette Pushups, at the bottom one arm out to the side(alternate 5 each)
10 x Paralette Pushups, at the bottom one arm out to the front(alternate 5 each)

100 x 24kg KB Swing, 10 at a time rest 1:1

4min AMRAP:
5 x Pass Throughs
10 x 24kg KB Snatch (5 each arm)

No, my coaches aren't assholes ... they're awesome. I'm just bitter after having crashed into the box yesterday and having them show back up today. And by bitter, I mean comically amused!

Warm Up:
Snatches and Overhead Squats with a PVC and then a bar.

Mobility:
PVC Pass through

Max Effort:
Snatches
5x 3 @ 65% and 75% of 1RM
85 lbs, 95 lbs, 115 lbs, 115 lbs, 115 lbs

MetCon:
21-15-9
Handstand Push Ups^
Box Jumps (26")

^ This was FUN! No, for real. Only two of us (Joanie and I) have hand stand push ups but, today, Alan taught us how to do kipping HSPUs. So, Joanie and I practiced those and it was a blast! We both picked it up (pretty) quickly and, although they were exhausting, it was crazy fun learning to do them this way.

5 Rounds For Time:

15 Dumbell Split Cleans (40/25)

21 Pullups

• Post Times.

Erin – 2 + 8 pu @ 15:45 – hands

Warmup group run to Levee

Form into 2 person teams. You Go / I Go format

Partner 1 = levee sprint then 10 pushups on top of levee, run back down and tag partner who is resting
repeat for 7 rounds

*When both partners have completed 7 rounds. They will run back to the gym as a 2 person team.

25 min cut off
For time:

100 Pull-ups
100 Kettlebell swings 53lbs
100 Double-unders
100 Overhead squats 95lbs

I did:
Mod #2
25 min cut off
For Time:

25 Pull-ups
25 Kettlebell swings 35lbs
25 Double-unders (subbed 100 singles)
25 Overhead squats 45lbs

I got done with pullups on 2nd round and hands ripped --- finished round 2 then stopped -- bleeding hands. :-/