Decided to make today "FashionFit" and get our athletes laughing and cracking jokes (see photo). I love my CrossFit ... a ton ... but sometimes I think we all need to be reminded that it should be fun (even the suffering).

Warm Up:
First with PVC, then with 45 lb. Bar
5 Shoulder Press
5 Push Press
5 Push Jerks

Then …
10 Push Ups
15 Sit Ups

Mobility:
PVC Pass-through
Skin the Cat

Max Effort:
7x 2 @ 80% of 1RM
Shoulder Press
[115 lb., 115 lb., 115 lb., 120 lb., 120 lb., 125 lb., 115 lb.]

MetCon:
4x
5 Push Jerk @ 135 lb. (Clean from the ground once and you may do you all 5 jerks after the clean)
15 Russian Kettle Bell Swings @ 2 pood
20 Push Ups
Run 200 meters

“Nancy”

400m Run

15 Overhead squats 95

PR by 3 mins from last time

For time:

10 cleans (125 lbs)
2 back squats (125 lbs)
8 cleans
4 back squats
6 cleans
6 back squats
4 cleans
8 back squats
2 cleans
10 back squats

3 position clean - 5x3, start with 65% of 1RM (160, 165, 170, 175, 180). Then...Front squats, 6 sets - 3x180, 2x190, 1x215, 3x190, 2x200, 1x215, Then....Death by Push-ups. 1 PU the first minute, 2 the second minute, 3 the 3rd, ect..

I made it 18 full minutes.

Work on freestanding handstands/handstand walks.

Then...
12 Deadlifts (315)
20 Toes to Bar
9 DL
15 T2B
6 DL
10 T2B
3 DL

-7 X 3 Bench Press (135, 145, 155, 160, 165, 170, 170)

WOD: 12 Minute AMRAP

-21 DU
-15 HRPU
-9 C2B

5 rounds plus 10 hrpu

4 Rounds For Time (50 lbs KB):

12 KB Swings
Run 100m with KB
12 Goblet Squats
Run 100m with KB
12 KB Cleans (6 each arm)
Run 100 M with KB
12 KB Push Press (6 each arm)
Run 100 M with KB

1a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec.
225/245/245/245/255

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.
155/155/155/155/155

Run 1 Mile

Then Fran:

21-15-9
Thrusters (95#)
Pull Ups

For time:

10-9-8-7-6-5-4-3-2-1 of the couplet:
165 Pound Bench Press
185 Pound Deadlift