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

Back Squat:
- 85 lbs, 3 rep
-105 lbs, 3 rep
-125 lbs, 3 rep
-145 lbs, 3 rep
-165 lbs, 3 rep

5 rounds:
- Deadlift: 155 lbs
- 12 Burpee
- 15 GHD

WOD: PARKER LYNN
5 Rounds
5 Hang Power Cleans (165#/115)
10 Pull-Ups
5 Front Squats (165#/115#)
10 Hand Release Push-Ups
5 Push Jerk (165#/115#)
10 Straight Leg Sit-Ups

Strength:
Overhead Squats

WOD:
4 rounds for time of:
400m Run
15 Overhead Squats
15 Pull-ups

Pre-WOD: DUs

20 deadlift 85#
200m run
20 kb swing 35#
200m r
20 ohs 35#
200m run
20 burpees
200m run
20 pull-ups
200m run
20 box jumps (skipped box jumps today)
200m run
20 cleans 85#
200m run

100M sprint on the minute for 8 Minutes Warm-Up - Record your fastest/slowest:
:14 seconds - fastest
:18 seconds - slowest

WOD:
4 rounds, each 2:30
- run short block
- max wall ball shots (10 lb)
- 1 min. rest in between lines, record total wbs.

Push Press 3-3-3-3-3 Warmup
65-75-85-95-105

WOD:
16 min. Team AMRAP
20 box jumps (24")
30 DB Push Presses (30 lb)
40 Air Squats

Teams of 2, switch off every 5 reps

Results: 4 rounds, 10 box jumps.

10 rounds:

10x pushups
15x situps
10x weighted lunges (35# db)