3 rounds
9 HSPUs
30 back squats (Rx 135lbs)
81 double unders

25:09? 75lbs

20 wallballs
20 sit ups
20 pushups
20 squats
20 kettlebell swing
20 kettlebell pullup

AFAP
Buy In: 800m Run
Then 10 rounds of
10 Pull Ups
10 Ring Push Ups
Buy Out: 800m Run

(eerder: 16.04.2012)

adjusted: 5 reverse pull ups (lowering down in 5 sec)
10 push ups toes on ground

29:10
6 rounds + 5 rev. pull ups + 4 push ups
2x 800 m

Backsquat 300lb
Press 135lb
Deadlift 400lb

30 Clean & Jerk for time @60kg

225 pound dead lift, 21 reps <-- subbed 185
42 GHD Sit-ups
225 pound dead lift, 15 reps
30 GHD Sit-ups
225 pound dead lift, 9 reps
18 GHD Sit-ups

11:20

The deadlifts went really well. The situps slowed me down.

"Burpee Karen"
150 Wall ball burpees

Rest 4min...

4x400m sprints, rest 1min between

Metcon:

Whittman - 7 Rnds: 15 KBs (53lbs), 15 Pwer Cleans (95lbs), 15 Box Jumps (24")

Time: 21:23

Other: DU practice, 36" Box Jumps

Only had one athlete come in for our inaugural Wednesday morning open gym. The two of us cobbled this work as we went and we definitely had a good time with it!

Warm Up:
Start Benching
10+ with 45 lb. Bar
8 @ 75 lb.
5 @ 95 lb.
3 @ 115 lb.

Mobility:
PVC pass through
Sit in squat

Max Effort:
1.) Max Reps Bench Press @ 135 lb. - 15 reps

2.) Push Press
8 @ 110 lb.
5 @ 120 lb.
3 @ 130 lb.
3 @ 140 lb.
1 @ 150 lb.
1 @ 165 lb. (failed)

3.) Atlas Stones
5x 2 @ 96 lb.
5x 1 @ 115 lb.

4.) 20 Push Ups

Crossfit Total
- Back Squat: 205 lbs
- Shoulder Press: 100 lbs
- Dead Lift: 245 lbs