5 ROUNDS FOR TIME
*all done with a 16kg KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
20 KB SWINGS (FULL)
15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 14:16

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Totally totally totally sucked here. Third day of work and I am tired. I've hit shoulders every day for the last couple and they are smoked. Pull-ups were done all with alternating grip...no butterfly for me as it made my shoulder hurt. Just tried to grind this one out.

The good news is prior...I did a little partner-clean ladder 1-5 and 5-1 at 155lbs. Then I hit a PR for power clean w/ 225 lbs. So good and bad day.

Beat my previous record with a few minutes but I am not happy with my time. Should have been able to go faster. I want to do on average 10/minute and finish the whole thing in 10 minutes. Should be possible?

5 Rounds for time
7 Muscle Ups - (ring progressions)
21 Burpees

AMRAP 10 Min

60 Bar Facing Burpees
30 OH Squats w/ 120lbs
10 Muscle Ups

I took a stab at this today and wow I suck at OH squats. Also I suck at counting to 60. Because I lost my count I did what might have been about 10-15 extra. No idea. Either way...I finished the burpees with about 5 mins left on the clock and took all 5 of those to try and figure out my OH squat.

After this little diddy, I did 5,4,3,2,1 of alternating OH Squats with 120lbs and Muscle Ups. That felt good actually. Gonna give this one a real go on Saturday or Sunday.

5 Rounds for Time
12 Deadlifts 155/135/115x3
9 Hang Cleans 135/115x4
6 Push Jerks 135/115x4

So apparently my shoulder is acting up again, I had to drop the weight not once but twice. But I'd rather do that than hurt myself.

Also the past month off (mainly) from CrossFit to cycle has definitely slowed my CF progress. Can't wait to get back in the rhythm I was in.

Pre-WOD: 3 x 8 Back Squats (225, 225, 235)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs, I did 70lbs bc all the 53 were taken)

9 rounds (I think as I messed up the order in the beginning).

AMRAP 20 minutes
5 Knees To Elbow
10 Push Ups
15 Squats

I must have calculated Cindy wrong. Now how the **** did I manage to get 18 rounds real cindy. I guess the knees to elbow is slower because you have to keep your body straight and from swinging.

Reason for not doing full cindy was because of a wound in the middle of my hand. Couldn't hold properly so I had to grip with fingertips and well swings are very hard if you can't get a good grip.

20 min AMRAP

5 HSPUs
10 Pistols (5 on each leg)
15 Pull-Ups

I got through the HSPUs in the 10th round. I've never done Pistols before. Pretty fun. In case your wondering I attached a video of what they are. Not me.

Thanks to Stacy Jennings of CrossFit exile for stopping in and doing this WOD with me.

5X5 Bench Press (worked up to 250 lbs but missed the 5th rep)

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups (I went Chest to Bar)
-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders

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Bench: 205, 225, 235, 245, 250
HSPU/Pullup: through the 15s and got 5 HSPUs of the 18s.
T2B/DU: 5 rounds plus 7 T2B