On the minute for 15 minutes
3 Front Squats @ 135#

Team of 3
3x400m run
100 pushups
100 situps
100 pullups
100 squats
3x400m run
100 pushups
100 situps
100 pullups
100 squats
3x400m run

Partnered with Meg & a crossfit first timer, Mary. Fun wod! Ripped my hand on the very last Pullup :-/

Strength:

Bench Press: 3x185, 3x205, 2x225, 2x235, 2x245, 2x255, 2x265

Metcon:

1 Rnd: 1000m row, 50 Games PUs, 50 Ring Rows, 100 DUs

Time: 14:52

10 Bar facing burpees
15 Power snatch (MOD 45#)
20 Wallballs (MOD 10#)
Run 200m

3 Rounds

First time at a 7am wod. No thank you, lol. Didn't feel good about this one. My form was bad for the snatch and I dropped to a 10# wall ball. I think my new goal should be to get the 14#. I'll try to do 10 during each warmup for the first week...

For time:
15 foot Rope climb, 5 ascents (did 25 towel pull-ups)
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents (did 20 towel pull-ups)
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents (did 15 towel pull-ups)
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents (did 10 towel pull-ups)
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent (did 5 towel pull-ups)
225 pound Clean and jerk, 1 rep
(did 145-145-145-145-155)

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) 95, 115, 135

Metcon
AMRAP
5 min HSPU 0
4 min air squats 100
3 min push-ups 75
2 min KB swings (53/35#) 50# 29
1 min pull-ups 7 negatives

Warmup
82 Burpees

Strength
EMOTM 3 C&J for 10 mins
Ended at 205

WOD
21-15-9
95lb OHS
Toes thru Rings

This was one of the first times that a WOD almost brought me to puke. I think the combo of all these movements wore me down along with the heat. Felt great through the whole WOD. Set of 15 OHS felt the best.

A1. Thruster 3,2,1,3,2,1; rest 10 sec
A2. KB Swings 15 reps; rest 2 min
+
Three rounds for time of:
45 pound Push Press, 50 reps
35 pull ups

Thruster Weight: 95, 105, 115, 105, 115, 125
KB weight: 53 lbs

15 minute cap on the three rounds: almost completed two rounds, 5 pull ups short

Skill/Strength:
Press:
5 x 110
3 x 125
6 x 140

3 x 10 pistols (5 each leg)

WOD:
Crossfit New Albany Winter Throwdown WOD #1

8 min AMRAP:
9 Front Squats (155/115)
5 HSPU
3 rope climbs

Then, 1 min rest and max unbroken reps in one minute of
OH Squats (135/95)
*You'll just have to strip the 10s off each side during your one minute rest. As soon as you drop the bar, it's over.

3 rounds + 9 FS
7 reps of OH Squat

A. 1 wall walk to handstand and back down
10 TTB
20 Double unders

B. 7 Hang cleans @40kg
7 Chin ups

3 minute AMRAP of A. 1 minute rest
3 minute AMRAP of B. 1 minute rest
then
6 minute AMRAP of A. 1 minute rest
6 minute AMRAP of B. 1 minute rest
then
9 minute AMRAP of A. 1 minute rest
-------------------------------------------------------- finished here - a real hand and forearm basher
9 minute AMRAP of B.