recording this a week late.....but I think this is what it was
5 rounds....maybe 6
25 squat
15 push up
30 flutter / bicycle (rotate)
10 dip
10 pull up w red

6 rounds
20 squat
10 push up
15 sit up on hamstring thing (twist sit ups every other round)
5 pull up red band

Strength Training: Back Squat 1RM: 185#
40% x5 = 95
50% x5 = 115
60% x3 = 135
75% x5 = 155
85% x3 = 165
95% x1 = 175

WOD
4 Rounds For Time of:
400m Run
40x Air Squats (Sx: 40/30/20/10)
40x Push-ups (Sx: 40/30/20/10)
40x Leg Lifts (Sx: 40/30/20/10)

Coach: Jason

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First official WOD = DONE! Coach said my back squat looked great, except I need to open my hips when I stand up. He said it's a symptom of Smith Machine squats. Even though my WOD was scaled I still finished! Yea me!

150 wall balls

Strength Training: Bench Press 1RM: 150
40% x5 = 50 (warmup)
50% x5 = 75 (warmup)
60% x3 = 95 (warmup)
75% x5 = 115 (work)
85% x3 = 135 (work)
95% x1 = 145 (work)

WOD
15:00 AMRAP of:
6x Toe to Bar (Sx:Knee to Chest or Sit-ups)
12x Box Jumps [Rx: 20/24] (Sx: 20)
30x Double Unders (Sx: 3:1 Singles)

Coach: Carlos

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Today was tough. I only had like 4 hours sleep and my body is still in crossfit shock from the last two days. I'm definitely bottom heavy (big legs) and weak in hand and core strength. Until I get lighter and stronger I'll need to scale any hanging bar work, but that's okay because hey... it's CrossFit right? The box jumps were easy (LOL) once I got over the initial fear of jumping straight up onto a 20" box. My first two attempts I choked.

Strength Training: Deadlift 1RM: 235
40% x5 = 95 (warmup)
50% x5 = 120 (warmup)
60% x3 = 145 (warmup)
75% x5 = 180 (work)
85% x3 = 205 (work)
95% x2 = 230 (work)

WOD
400m Run
21x Thrusters [Rx: 65/95] (Sx: 65)
21x Pull-ups (Sx: JPU)
400m Run
15x Thrusters
15x Pull-ups
400m Run
9x Thrusters
9x Pull-ups

Coach: Jason

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Today I met the infamous Fran. Apparently a normal Fran is brutal, but whoever programmed today's WOD decided to kill us Monday-Friday warriors by adding 3x 400m runs to her usual devastation. Of course I had to scale (Sx) her as well because after yesterday's shoulder WOD, 95# was NOT going to go over my head 45 times. For my jumping pullups I tried to add a bit of a kipping swing right before my jump so I can get the feel for the kipping motion. As I get stronger I'll be able to scale into a band assisted pull-up. Despite all the abosolute mayhem of this week's workouts I feel really good. I'm definitely going to take the weekend off and rest. Maybe get the kid's bikes fixed and go for a family ride on the fitness trail? We'll see how the weather holds up.
BTW... I'm still breathing a little heavy and it's been over an hour since I finished the WOD. LOL Good stuff!

Dream. Dedicate. DO!

5 Rounds for time of:
10 Wallballs (14#/20#) to a 9/10ft target
15 Push-ups

then (5 minutes rest)

3 Rounds for time of:
10 Pull-ups
25 Air Squats

results: 6:22, 2:36

Max clean and jerk in 10 mins

6 Ground to Overhead 165/110
12 HSPU

5 round for time, time cap 20 mins

1 power snatch + 1 oh squat+ 1 snatch x 4 à 75 % max snatch