Strength

Every minute on the minute for 10 minutes

1 Back Squat, As heavy as possible

Wod

12-9-6-3

Power Clean 155

Burpees

Cash out

3x max effort handstand hold (or plank if you cannot manage a handstand hold)

13.2 Prep! Get to it!!!

4 Rounds
200m Run
12 Push Press
Weight on the push-press is NO heavier than 95lbs for guys and 65lbs for ladies
Compare results to 11/27/12

Turkish get-up: 26# on both arms

1) 3 Positions Cleans (full, hang, tall) EMOM for 7 minutes heavy as possible

2a) 3X25 GHD sit ups ( 60 sec rest)

2b) Wall Walks 3X3

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

A- WU- 1 Minute of Slow Steady WallBall (20/14)/ 1 Minute of Slow Steady Burpees + 3 Rounds of: 1 Minute Row Sprint; 1 Minute Rest

B- Split Jerk- 8 Minutes To A Heavy Single

D- For Time- 75 Push Up; 1 Minute Rest/For Time- 21 Thrusters (95/65); 2 Minutes Rest/For Time- 50 Ring Dip; 1 Minute Rest/For Time- 21 Thrusters (95/65) – 15 Minute Cap

4:25
8:05
13:15

Finished with 11 thrusters. Scaled to knee pushups and box dips.

Split jerk max = 65#

I hit up Ironwood Crossfit in Anthem, AZ when I was in town.

Saturday, 7:30am workout

Partner WOD

AMRAP 25 mins

20 burpees
20 box jumps
20 kettlebell swings 35#
200M Run

Rounds: 4 + 34

We did 10 on, 10 off, 10 on, 10 off. We were both able to go unbroken for every one. My partner was fast and kept me on my toes. Tough to breath but I did the best I could.

5 Rounds

400m Run

21 Deadlifts 185/130

Time - 22:52

Slow and steady. Did most of the deadlifts in groups of 5's (or 6's). Sprinkled in some 10's.

-Buy In-
15 Minutes to Establish a 3RM Deadlift
-Worked up to 335 before time expired.

WOD
“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds For Time:
Run 800 meters
50 Back Extensions
50 Sit-ups
20:33 RX'd with supermans

-Cash Out-
Work on a Weakness
-5x10 UBWB with 30# WB, 10-20 sec rest between sets then
3x10 T2B - Got 2 sets UB then 8 & 2 on final set.

Metcon: Tin Man (modified)

5 Rnds: 5 DL (315lbs), 30 DUs, 5 P Clns (190lbs), 30 DUs

Time: 17:40

5 Rounds

400m Run
21 Deadlifts 185/130 (MOD: 115#)

Time - 22:12

Not Rx'ed, but Dawn said this needed to be fast and to pick a weight where we could do the first 2 sets unbroken. I broke the 1st 2 rounds in half, then Rounds 3-4 I broke into 10/5/3/3, Round 5 was 5/5/5/3/3.

1) 5X2 Snatch @ 75-85%
145#

2) 3 rounds for time
5 Power Snatch 135#
10 Ring Dips
15 Situps
30 Double Unders