10 Split Squats (95/65)
10 Push Press (95/65)
5 Rounds

21-15-9

Deadlift 135

HSPU (w/band)

I PR'd by almost 2mins this time around.... I think next time I do this WOD, I better try 155lb deadlift, which is the Rx. I've never done that weight in a WOD before, but I think it's time to put on my big girl pants and try!

Try to complete in 7 minutes:
21-15-9
Overhead Squats (RX 95/65)
subbed 45# front squats due to shoulder
Sumo Dead Lift High Pulls (RX 95/65)
30# kettlebell
time: 5:40
-Rest for 2 minutes-

Try to complete in 7 minutes:
21-15-9
Hand Stand Push Ups
subbed 10# db push press
Ring Dips
subbed 20# kettlebell swings due to shoulder
Push ups
on knees
almost finished 2nd round, got 11/15 push-ups at 7 min. cutoff

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155 RX
Box Jump
Double KB Front Squat - 53s/35s RX
Slamball - Heavy
HSPU (or pushups sub) RX

1 bottle merlot
Cheese
Crackers

For time:

• 150 wall ball shots, when/if you stop, finish reps in burpees

Was originally just gonna do 100 reps, but I only had a 15 lb medicine ball so I decided to up the ante a little. Got through all wall balls unbroken...legs were killing me though. Next time I'd really like to try this with a 20 lb ball. It's amazing how many wall balls you can do with the right incentive :)

21-15-9

Thrusters
Pullups

This was my first time doing Fran, and I started CrossFit three weeks ago. I have a lot of room for improvement.

6:50 Rx

6 rounds for time:
10 Thrusters w/ 100#'s (50# dumb bells)
10 Toe 2 Bars

Backsquat
3x6 @ 250#

Deadlift
1x4 @ 410#

Hang Snatch
2x 65#
2x 95#(missed both)
2x 95#
2x 95#

3 Rounds for total reps.
1:00 ring dips
1:00 rest
1:00 70# KB swings
1:00 rest

Total dips 41
Total swings 83

Then did 8 rounds of tabata on the airdyne bike(death)

Power Snatch + Snatch:

20 mins to find max

Push Press + Power Jerk + Jerk:

20 mins to find max

OHS:

20 mins to find max