2 Hours of 5v5 Full court Basketball.

Not a true Crossfit WOD but logging it to keep track of what I am doing...

Real WOD or not I was sweating like it was.

5 Games

5 x 75%, 3 x 85%, 1 x 95%

2 rounds for time.

15 Pushups (HR)
20 weighted lunge (45/25)
25 KBS (24/16)
30 Goblet Squat (24/16)
200 meter run

For time:

Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

For Time:
-9-7-5-3-5-7-9

-Thruster (115/85)
-Pull Up (jumping)

Pre-Wod: 5X3 Power Clean (135, 135, 155, 155, 165)

WOD: 3RFT
- 400 Meter Run
- 12 Dead Lift (225#)
- 21 Box Jump

Post-Wod: Threw in some HSPUs for a little extra: 2x10

Skill Training

Abs
Handstands
AMRAP 6 min:

200m run
5x 10 sec handstands
10 sit-ups
20 air squats

Strength: 5X3 Power Clean: 225 lbs for touch and go three.

MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (225)
-21 Box Jump (24")

http://crossfitsouthie.com/knowing-the-ropes

Skills
mini-flight simulator

Strength
Deadlift
3-3-3-3-3 <== 305

WOD
4 Rounds
12 Ring Dips
50 Double Unders

Level 2 (25 DU) <==
Level 1 (10 attempts)

Long one today

started with 34 burpees to celebreate coach Kevin's birthday

immediately into a 1 mile run
rest 2 min
150 russian kb swings 53# with 15 double unders at top of every minute

results: oh man! burpees were a good warm up but that meant the run felt pretty bad for the first 400m

The kb swing part was way tougher than I thought. if you broke on any dus it meant you got like 20 seconds to do the kb swings part

I ended up taking like 11 rounds to do 150kb swings.