Work Out #1
-15-20 Minute Jog/Run
-3 X 20 Sit Up
-3 Minute Total Plank
-Mobility/Foam Roll/Stretch

I did #1. Went out for a run, but with no watch or anything I had no idea how long I was gone. Turns out it was only 8-10 minutes. So, I rowed for 7 minutes to make up for the rest of the time.
Did 1 set on the GHD, but was really sweaty and kept slipping on it. So the other 2 sets were weighted situps with a #25 dumbbell.
3x1 minute planks.

Skill
15 DU PR + Back Levers + 3x5 Strict T2B (3 mins rest)

Strength
5RM Deadlift 110kg (PR)
It wasn't really a max because we just ran out of plates!

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squats (50kg)
1 Rope/Pole Climb ascend between each set

And my legs are now sore and destroyed! Really good time if you consider that Spealler did it in 4:41 with 60kg.

Tuesday 11th Sept:
Skills: Thrusters/DeadLift

WOD - 7 rounds for time of:

• 7x HSPU
• 7x Thruster (60kg/40kg)
• 7x K2E
• 7x Deadlift (100kg/70kg)
• 7x Burpees
• 7x Kettlebell swings (32kg/24kg)
• 7x Pull-ups

*Courtesy of CrossFit HQ

For Time:

Row 500m
30 20lb DB Thrusters
Row 400m
25 20lb DB Thrusters
Row 300m
20 20lb DB Thrusters
Row 200m
15 20lb DB Thrusters
Row 100m
10 20lb DB Thrusters

18:24

Strict press:
5 x 105
5 x 125
8 x 140

Close grip bench (based off 265):
10 x 135
10 x 165
10 x 185

Team workout (Mo, Brandon, and I one working at a time):
10,9,8,7..1 of each movement:

Gate sprint with 45lb plate
+ HSPU (deficit and did 5-1)
Gate sprint with 45lb plate
+ GHD Sit ups
Gate sprint with 45lb plate
+ Ring dips
Gate sprint with 45lb plate
+ Toes to Bar

Time - 39:30

2 Wall Climbs
21 Burpee Pull-Ups
2 Wall Climbs
21 Knees 2 Elbows
2 Wall Climbs
21 Box Jumps(24/20in)
2 Wall Climbs
21 KB Snatch(24/16kg)
2 Wall Climbs
21 Sumo Deadlift High Pulls(95/65lbs)
2 Wall Climbs

For time:

Row 500 meters
50 Thruster, 25 pound plate
Row 400 meters
40 Thruster, 25 pound plate
Row 300 meters
30 Thruster, 25 pound plate
Row 200 meters
20 Thruster, 25 pound plate
Row 100 meters
10 Thruster, 25 pound plate

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
14:25
Good WOD
The grass was soaking wet early this morning. It was a little bit of a problem with the jumps because I was slipping a bit on take offs, and I was not sticking the landings occasionally. I eveen wiped out a few jumps at landing... the grass was super wet and slippery.
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. I did the broad jumps in 5 plus 3 burpees, then again 5 plus 3 burpees then 4-5 broad jumps for about 7 feet per broad jump... I was still surprised. My jumps were not as good as last time, but the grass was wet and that had a big impact. Glad my legs were o.k. I've done a bunch of Oly lifting this week and the legs were sore until about this morning.

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24"/20"
12 Push Press #115/75
9 Toes-to-bar

6 rounds +7

Warmup

Push Press
5-5-5 @ 65, 95, 115

Push Jerk
3-3-3 @ 115, 125, 125

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