20 min AMRAP
15 DU
15 Wall Ball
3 rope climbs

*this was my first workout coming back from my back acting up..

90secs Straight Arm Plank hold

2min's Pistol Squats

2mins LADDER: 1 Hand Release Push Up + 1 Air Squat, 2 + 2, etc
rest 60secs
2mins MAX REPS: 40kg Thrusters
rest 60secs
2mins LADDER: 1 Burpee + 1 Situp, 2 + 2, etc
rest 60secs
2mins MAX REPS: 40kg Hang Clean
rest 60secs
2mins LADDER: 1 Superman Deadlift (each leg) + 1 Turkish Get Up (each side)
rest 60secs
2mins MAX REPS: 40kg OH Lunge

20m Shuttle Runs - work:rest ratio = 1:1
- 2mins Max Shuttle runs
- 90secs Max Shuttle runs
- 60secs Max Shuttle runs
- 30secs Max Shuttle runs

Buy-in
250m Row
15 Box Jumps

WOD:
Crossfit Total 3x1RM of Back Squat, Press, Deadlift

BS: 300, 315, 325 (F)
SP: 155, 160, 165 (F)
DL: 315, 335, 350 (F)

Annie

50 double unders
50 sit-ups
40 du's
40 sit-up's
30 du's
30 sit-up's
20 du's
20 sit-up's
10 du's
10 sit-up's

*for time

Warmup

500m Row

5-4-3-2-1
Tuck Jumps
Push-Ups
Goblet Squats

Mobility

Hips
Shoulders/Elbows

WOD

A) Power Clean / Thruster
3x3+1 75/75
3x1+3 105/105

B) For Time:

21-15-9
Power Clean
Thruster

RX- 115/85
1st scale - 105/75
2nd scale - 95/65

Well I did 2nd scale but we completed fran 3 days ago and I was held by my coach to 65 on Fran for comparison. I felt like I could do the weight on Fran and proved to myself today that I could... this was a tough one.

Found out Coach later made 95 RX... so thats good.

AMRAP 7
EACH ROUND ASCENDING SET OF 3
(3-6-9-12-15-18-etc)
Thruster 65/95
Chest to Bar pull up

Last year the only thing I was able to do as RX were the thrusters. I think my score was 36 reps (I struggled with normal pull ups). Earlier this year, I had played around with C2B pull ups and managed to get 1. I was determined to do today as RX

Today I did it as RX as completed 39 reps. Still a low score, BUT I beat last year AND did C2B pull ups!! I admit, I probably did an extra 10 trying to get my chest to the bar throughout the WOD, but I was not going to give up!

So proud of myself :)

This workout was the CrossFit Amped WOD 1 time on 02/19/2012
Warm up: hill run. Mobility

Met con:

2 rounds
1 minute air squats
Rest 2 minutes
1 minutes kb push press 53/35
(Do not rest between KB Press and squats)

Rest 3 minutes Then.....

3 rounds
1 minute box jumps 24/20
Rest 1 minute
1 minute row (for distance)

Score: reps + distance (meters)
ex: 200reps+400m= 600 -score

PR on my squat snatch

WOD: The Nasty "25" for time

3 Rounds of: 25 burpees, 25 goblet squats (53lbs), 25 wall balls (20lbs), 25 push ups, 25 24" Box jumps, 25 KB swings (53lbs)

Time: 37:40

Wendler Strength:

Bench: 5x215, 5x230, 5x250
Cleans: 5x195, 5x205, 5x215

500M row for time: 1:34 PR

I think it was a little longer than 5k but I went with what my iPod thought for distance. Need to keep a faster pace, but felt pretty good to get running again.

Mile pace - 7:20
Best 1km - 4:13