Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders --> subbed 40 singles
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

22:50

Warm Up:
2x
10 Squats
10 Mountain Climbers
10 Push Ups
5 Pull Ups

Mobility:
Calves on wall
PNF Hamstring
Sit in squat for 1 minute

Max Effort:
Low-bar Back Squats
8 @ 70% [205 lb.]
5 @ 75% [215 lb.]
3 @ 80% [225 lb.]
3 @ 85% [235 lb.]
1 @ 90% [245 lb.]
1 @ 90% [245 lb.]

MetCon:
Mini-Annie
30-20-10
Double Unders and Sit Ups

Back Squat 5-5-5-5-5 - 60% of 1RM (45-75-75-75-75)

Then;

Buy in 400m run
10 burpee broad jumps (across lifting platform)
20 push ups
30 ab mats
40 squats
50 double unders
40 squats
30 ab mats
20 push ups
10 burpee broad jump
Buy out 400m run

Walked a little during the last run :( but still happy with my time.

Sister Erin helped with technique

Warmup - 25m Free x 4

Kick Practice with board - 100m flutters

10 x 25m - Free

2 on the minute
2 on the 55
2 on the 50
1 min break
2 on 45
2 on 40

2 x 50 Free

Result - Swimming is hard.

5 minutes (cumulative) jump rope singles

5x5 power cleans

Holbrook:

squats
burpees
pushups
10,9,8...3,2,1

Warm up: clean & jerk

Veterans Day WOD

For time: “GLEN”

•135 pound Clean and jerk, 30 reps
•Run 1 mile
•15 foot Rope climb, 10 ascents
•Run 1 mile
•100 Burpees
•half rep version also

Holy sweet baby jesus. Why did I do this after partner Murph on Saturday?

Modded the rope climbs, otherwise would have Rx'd

After bask: foam roll

warm up 1 mile bike
mobility 15 mins

row 2k

3 Rounds of: 10 x D.L. 225 lbs, 100' walking lunge with 45 lbs plate overhead
I did this is about 7:30
I then took a few minutes and did one more set, this time I used 245 lbs for the DL and did the same 100' walking lunges with the weight OHD in about 1:40
The walking lunges were gassers after the first round. I did the first round without putting down the weight. in the second and third rounds, and the last single round I put the weight down after the first 50' for a few seconds.
GREAT WOD
I was warming up for a while and just came up with this one... I liked it and will play with different weights and distances, rounds, etc. I think i should have done this for 5 rounds total. That would have killled in the end.

Warm up: Got from CrossFit Verve
25x Jumping jacks
25x karate chop jumping jacks
16x spider man lunges with twist
16x lateral lunges
5-4-3-2-1 Inch worm push ups
10x windmills
10x arm circles forward then backward
10x arm pretzels
10x shoulder shrugs
10x wrist twists

Olympic:
7x1 Split Jerk 2:00 rest
1. 195#
2.195#
3. 195# miss
4. 195# miss
5. 175#
6. 175#
7. 175#

4x2 Overhead squat @ 115# 2:00 rest between efforts

Interval work:
3 rounds with 2:00
400m run
25x pull ups
1. 1:49
2. 2:14
3. 2:11

For Thursday morning:

BB Gymnastics

1) Snatch:
2X1@80%, 155
2X1@85%, 160
2X1@90%, 170
2X1@95%, 180
2X1@90%, 170
4X1@80%, 155
– rest 30-60 seconds.

2) Clean & Jerk:
2X1@75%, 210
2X1@80%, 225
2X1@ 85%, 240
2X1@90%, 255
2X1@85%, 240
4X1@75%, 210
– rest 30-60 seconds.

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups

Rest 1:1

Notes: The Lateral Hurdle Jumps should be set up alternating left and right in between each 20″ box. Here is a DEMO VIDEO which demonstrates how the course should look. You may simply use PVC taped to the top of the boxes as hurdles.