Strength

Back Squat 5x5x5x5x5 -warmed up w/bar and 55, then 85x5, 90x5, 95x5, 105x5, 110x5

Conditioning
15 min AMRAP
9 squats
7 supermans
5 wall walks (MOD went as far as i could)

Rounds 6+11

Strength
Find 5 rep max Back Squat 75lbs
EMOM 5
50% of rep max- 55lbs

WOD- 2 rounds
50 Wall Ball Sit ups 14 lbs
40 HR Push Ups
30 KB Swings 18lbs
20 Burpees
10 Thrusters 35 lbs

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
14x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
4x7 Hurdles Alternating Single-Leg Jumps at 0.76m
7x7 Hurdles Runs (0.76mx1, 0.84mx2, 0.91mx1, 1.00mx1, 1.07mx2 - 1-step)
6x7 Hurdle Runs (0.91mx2, 1.00mx2, 1.07mx2 - 3-step)
3x10m Accelerations
2x60 Wall High Knees
4x60m Sprints (7.59, 7.50, 7.53, 7.64)
Gymnastics (Handstand Holds, 1 Legless Rope Climb)
1 Lap of the Infield + Static Stretching (Cooldown)

TMFK’s 50th!

For time;
2 rounds of,

25 pull ups (MOD: ring rows)
25 sit ups
25 back extensions
25 cal row
25 ring dips (MOD: dips w/ purple band)
25 squats
25 lunges
25 push ups
25 KBS 1.5/1p
25 slam balls 30/20

24:11 - very happy with my time. I think there was a 40 min. time cap

Strength: Clean 3-3-3-3-3-3 (65%) Back Squat 6-6-6-6 (65%) *Bonus: Shoulder Press 6-6-6 *Bonus: Clean Pull 6-6-6-6 (heavy) *Bonus: Biceps/Triceps 8-8-8-8 WOD: For Time: 5, 10, 15, 20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10, 5 consecutive double unders. Stop after each successful round.

Back Squat: 135#
Bicep curls: 6 sets of 8 @ 40#
Tricep extensions: 6 sets of 8 @ 15#

D/U: 5/10/15/17

Five rounds for max reps of: Body weight bench press Pull-ups - See more at: http://crossfitcsa.com/2013/11/06/wednesday-11613-crossfit-csa-wod-2/

round 1
bench 165lb - 5 reps
pullups - 12

r2
bench 135lb - 10 reps
pullups 8

r3
bench 135lb - 7 reps
pullups 6

r4
bench 135lb - 9 reps
pullups 6

r5
bench 135lb - 7 reps
pullups 6

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
14x7 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
2x40m Alternating-Leg Bounds
2x40m Right-Leg Bounds
2x40m Left-Leg Bounds
2x40m Bounding Sequence (3 Right-Leg Bounds + 1 Left-Leg Bound)
2x40m Bounding Sequence (3 Left-Leg Bounds + 1 Right-Leg Bound)
Gymnastics (Handstand Holds/Pirouettes, 10 BW Pullups + 3x5 Weighted Pullups 10kg - 15kg - 20kg)
Static Stretching (Cooldown)

Power Cleans(as heavy as possible) 3-3-3-3-3 (35-65-75-85-95x2)

Then,

3 Rounds

50 KBS 1.5/1p
7 Muscle ups (MOD: 14 ring rows and 14 dips w/ purple band)
10 Hang power cleans 135/95 (MOD: 75#)

Did first 50 kbs unbroken! Then sets of 15/10's for 2nd round, 10/5's for 3rd round. Weight was fine for the cleans for the first 2 rounds, did 5's. 2/3's in the last round. Very happy with my time.

Core - 45" each (little rest; supposed to 10" or 15" rest):
Crunches
Briefcase situps (lay out flat, hands above head and crunch all the way in to arms around knees; feet above ground whole time)
Flutter kicks
Sideways cruches
Plank

TWO Rounds:
50 Squats
45 Jump Ropes (heavy rope)
40 Situps
35 Pushups
30 Jumping Pullups
25 KB Swings (1.5 pod)
20 Russian Twists
15 Box Jumps (30")
10 Deadlifts (95#)
5 Burpees
2 Tire flips

At Powerhouse with Aaron as trainer.

Pre-WOD
• 5k (24:07)

WOD - 5 rounds
• Incline press - max reps (140 lbs)
• Pull-ups - max reps

38+48=86