10, 20, and then 30 rep rounds of:

Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

2nd round last 6 push ups had to be done on an incline from a pool table
3rd round last 19 done from pool table again

Crossfit competition in Troy Ohio hosted by Practice Crossfit.

Event 1:
Obstacle course relay race for time (jumping ditches, climbing hills, climb a 9' wall then climb down a balance beam, jump some logs, then pickup a bigass boulder and run with it)

Event 2:
Team 12 min AMRAP at rotating stations of:
10 x KB Thrusters
10 x 1 arm barbell snatches (75/65)
10 x burpees
Run to a pond, swim to the middle of the pond and run back to thrusters

Event 3:
FGB style scoring
2 min AMRAP of pull ups
1 min to throw 3 hatchets at a target
2 min AMRAP of HSPU
1 min to throw horse shoes
2 min AMRAP of landmine barbell thrusters

Placed 7th place out of 50 teams! Woot!
Team Vengeance- Ninjy, B, Slush, & myself :)

Skill
DUs + Pistols

Strength
5X3 Shoulder Press
60kg - 60kg f - 50kg -50kg -50kg

WOD
5-4-3-2-1 reps for time of:
Squat Cleans (60kg)
Burpees

I started doing about 4 workouts before I finally found out what I was going to do since I was interrupted all the time; something which happened in my last workout as well. Shitty day!

Strength:

Bench Press - 4x135, 4x185, 4x205, 4x225, 4x235, 4x250

Metcon:

15 Min AMRAP - 15 WBs (20lbs), 10 T2B, 5 Lateral Burpees (12" hurdle)

Rounds: 7+17rep = 227 total reps

3 min of cardio (bike or row)
Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2
Clean + front squat
EMOM x 10
2 cleans + 1 front squat
*aim to increase weight every 2-3 rounds

M/ 38/ 134 lbs/ 5'-6"
I did 10 rounds of;
10 KB swings (1.5 pood)
10 toes to rings
13:25 ( my goal was sub 10 minutes... got some work to do) - I THINK I MIGHT HAVE DONE 11 ROUNDS... AND THIS WAS IN THE RAIN SUPER EARLY. ALL KB Swings were unbroken. I was breaking up the T2Rings from round 4 on.. usually I would do 7 of 8 then finish off. My grip was getting taxed, and the rain wasn't helping.
This was the most taxing on my grip.
GREAT WOD... grip got killed.
I did almost no stretching after the WOD... I just did 2 really slow and long skin the cats with a couple back and forths for each time... just to stretch out and feel less tight.

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

Since this is day one, I went light. Trying to work more on form and technique before I really progress in weight.

Clean & Jerk 5 x 2+1
65, 75, 85, 95, 105

Snatch 5x2
55, 65, 75, 78, 83

Snatch Pull 3x3
110

Clean Pull 3x3
Didn't have time for this because I had to do the EMOM for 20 mins Power Cleans in WOD

WOD 1/WOD 2

AMRAP 9 min

Sandbag Run 600m

In the remaining time each team member must achieve a 1RM thruster.

*Score for WOD 1 is based on Sandbag Run time.
*Score for WOD 2 is based on both team members’ total weight.

Sandbags weights:

Men’s Pairs
2 bags @15kg

WOD 3

Team Chipper- 15min AMRAP

*Only one person can operate at any time on each given exercise. Partition the reps as required.

Complete as many reps as possible in 15min of:

Men’s Pairs

6 Rope Climbs @ 5 meters (touch ceiling)
100 Burpees
100 Kettlebell Swings @ 24kg
100 Walking Lunge steps with a 20kg plate overhead
100 Pull-ups

Bretto & Mattyo Wod1 - 3:20 pl-7 Wod2 - 170 pl-17 wod3 - 386 pl-24 total-48 rank-16

WARM UP
A. Mobility
- PT Band: Ankle
- Band: Ankle
- Shoulder & Elbow Flexion
B. Dynamic Warm Up
- 10 min Squat Test Made it all 10 mins

WOD: SUNDAY's
For time:
- Clean and jerk, 30 reps

Time: 5:50 (scaled 135#)

Notes: I just realized I cheated. I didn't touch the ground with the bar after every rep... blah... epic fail.