Class will be at 4:30 on Tuesday

Skill:

Sumo Deadlift High Pull technique work
Double unders

WOD:
12 Min AMRAP:
Buy in: 50 double unders (only do this once)
12 SDLHP (95/65)
10 Box Jumps (24"/20")
6 Shoulder to overhead (135/95) (press/push press/jerk etc.)

6 rounds + 7 SDLHP

Strict Pull Ups (weighted + immed followed by BW):
- 5 x BW, 5 x 5kg + 5 x BW, 5 x 10kg + 5 x BW, 5 x 15kg + 5 x BW, 5 x 20kg + 5 x BW, 5 x 25kg + 5 x BW
- 3 rounds of 10 Butterfly Pull Ups

Bench Press:
- 10 x 20kg, 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg, 10 x 70kg, 10 x 80kg, 10 x 90kg, 5 x 100kg

Incline Bench Press (close grip) + Incline Dumbbell Press (Palms facing each other) + Barbell Bent Over Row:
- 40kg x 10 + 24kg x 7 (each dumbbell) + 40kg x 10
- 50kg x 10 + 24kg x 7 + 50kg x 10
- 60kg x 10 + 24kg x 6 + 60kg x 10

Seated Row Machine (Palms Up) + Push Ups (explosive, hands off ground):
- 20kg x 10 + 10, 30kg x 10 + 10, 40kg x 10 + 10

Seated Bench Press Machine (inlcine) + Dumbbell Bent Over Row:
- 20kg x 10 + 32kg x 10 (each arm)
- 25kg x 10 + 32kg x 10
- 30kg x 10 + 32kg x 10

Straight Arm Cable Pull Down + Bent Over Revers Dumbbell Fly:
- 17.5kg x 10 + 4kg x 10 (each arm)
- 21kg x 10 + 4kg x 10
- 24.5kg x 10 + 4kg x 10

Butterfly Pull Ups:
- 20, 10

Squat Challenge- 210# FML after that

Then,

“Chief” - One of my favorite WODs, and one of the few that i am able to see progression on having done this one almost every few months since starting crossfit.

3 Power Cleans 135 #

6 Push ups

9 Squats

You will perform 5, 3 min AMRAP’s of the above movements. There is a 1 minute rest between each round. You start counting each round where you left off on the previous one.

22+3 New PR! Felt strong, felt like i could have done more but was happy to push for the new PR

Then did some work on DL. 225 x5, 295 x 3 x 3 (86%), 315 x 1 (91%), 325 x 1 (94%)

Take your 7 Minute total burpees score from CFG Open 2012 #1 and divide by 7, round down. This is your Burpee Number

12 Minutes, each minute on the minute do your burpee number.

If you can't keep up at some point take note of that round and keep going.

Your score is a three decimal number. The first place is your number of burpees per round, the second place is your number of rounds and the third number is the number of additional burpees performed after not making a whole round.

ex. If you did 15 burpees per round, completed 10 rounds and then kept doing burpees after the tenth round but were not able to complete the 11th round and did a total of 22 burpees after the 10th round your score would be:

15.10.22

8.9.18

Warmed up with a 1/4 mile run along with stretching.

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WOD
21-15-9
-Front Squat @ 95#
-Burpees
-Pull-ups

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Tough to move around the campus gym, guy was camped out under the pull up bar for no apparent reason, slowed me up a little, but all the same.

4 sets of 5 back squat at: 65,70, 75,80
4 sets of 5 front squat at: 53, 63, 68, 73

12 Min AMREP
12 Squat Thruster
12 Knee to Bar
200 M Run

5 rep +9

We had a great turn out at the box for the Memorial Day fun. 6 of us took to Murph while 3 (or 4) others did an alternate WOD.

Being the morons that we are, Alan (coach) and I went through with it and donned most of our fire fighter gear for our Murph (turnouts and SCBA tank … boots and helmets not used). I weighed it all and we were carrying around about 37 pounds of gear.

The pull ups particularly sucked with that amount of weight. The bigger issue to combat, however, was the (body) heat. We actually had a very cool morning for it, but you just burn up in turnouts when you’re moving.

The last mile “run”? Holy @#^$ did it suck! First mile was completed in 9:52. The second took around 15:30.

Murph:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Wearing 37 lbs of fire fighter gear.

We broke the non-run exercises into 20 rounds of 5 pull ups, 10 push ups, and 15 squats.

Took Alan and I about 15-20 minutes longer than everyone else (he finished between 5-10 minutes ahead of me).

10mins of Knee Tag

Tour de Haven
- 1km run with a number of lunges, shoulder touches, situps, squats, dips, pushups.

Skillion Run
- Run up the skillion
- At every set of stairs complete 2 burpees, increase by 2 each set.
- At the top comlete 18 burpees

Team Shuttle
- Complete the following in teams of 3, break the work up however you like.
- 50 x 50kg Backsquat
- 50 x 32kg KB Swings
- 50 x Sandbag G2O
- 200m Run
- 50 x 50kg Hang Clean
- 50 x 24kg KB 1 Arm Swings
- 50 x Sandbag Cleans
- 400m Run
- 50 x 50kg Push Press
- 50 x 24kg KB 1 Arm Snatches
- 50 x Sandbag Thrusters
- 300m Run
- 30 Burpees
- 300m Run

Pre-WOD: 1x20 Back Squat - 117.5

WOD: For Time:
-30 Push Press 55
-50 Double Under - 150 singles
-20 Push Press
-50 Double Under- 150 singles
-10 Push Press
-50 Double Under- 150 singles

I did singles.

Post WOD: 50 Ring Dips (few sets as possible) - 4 sets. 15-15-10-10

''Handstand Push-up Strength 5-5-5-5-5''
Against a 10:00 Running Clock set-up with the version of scaled/modified (if applicable) Handstand Push-ups each athlete was instructed on last Thursday and work through a minimum of 5 sets of 5 reps. If the mods are already too easy then strive towards the next level of movement proficiency or add a ''+'' set to your final effort.

5/5/5/5/5

''DB Jackie''
Complete the following for time
800m Run
50 x DB Thrusters 35lbs
30 x C2B Pull-ups - scaled blue band

20:14