WOD #1: 1 Mile Run For Time

WOD #2 - 20Min OMEM:
- 3 Power Clean On Odd Minute; As Heavy As Possible
- 1 Round "Cindy" On Even Minute

Class not expecting this one today. Can say, for old non-runner, I am happy for now with my 7:35 mile time. HATE running, which really means it is something I need to work on. 155# on clean, maintained weight for 10 rounds and finished each round of Cindy before clock for 10 rounds. Good victory. Victory I mean, my tired 6' 5", 190#, 45 year old gouty arthritic but did not want to get up, let alone knock a workout like this out. But ... done!

Rocky IV, "going in one more round when you don't think you can that's what makes all the difference in your life."

CrossFit Games Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95#,65#)
- 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
- 12 overhead squats (95#,65#)
- 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
- 14 overhead squats (95#,65#)
- 14 chest-to-bar pull-ups

Etc., following same pattern

Laugh, yes. 21 reps. PR in regards to OHS for me. PR for me in regards to a lot of people my age and with my condition say it's not possible to Crossfit. It was a big victory for a microscopic crossfitter in a land of crossfit giants. Cliche for me to say, ... if I can, anyone can. I mean anyone.

"In this life, you don't have to prove nothin' to nobody but yourself."

Strength / Skill:
3 rounds
- Max Reps Bench Press @ Body Weight
- Max Reps Strict Weighted Pull Ups

WOD - For Time:
- 20 HSPU
- 40 Box Jump Overs (24"/20")
- 60 Wall Ball Shots (20#/14#)
- 80 KB Swings (53#/35#)
- 100 DUs (Mod: 100 Unbroken Singles)

195# for Bench, 25# DB for Pull Ups.

Tempaus, pysäytys sylissä

5 x 2

10Min OMEM:
- Wall Ball (20#,14#)
- Running
Note: Partner warm up; alternate with a partner between 1Min of Wall Balls with a 20 rep target and 1Min of jogging.

WOD:
3Min AMRAP
- 20 Bar Facing Burpees
- Clean and Jerk (155#,105#)
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- T2B
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- OHS (155#,105#)
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- MU / C2B

Note: Complete 20 Bar Facing Burpees as quickly as possible and complete as many reps of the 2nd movement in the time remaining.

135# for Jerk, 75# for OHS.
6 Jerks / 16 T2B / 9 OHS / 19 C2B

Can YOU handle it?
For time:
75 Double Unders
18m Handstand Walk Obstacle Course
75 Double Unders

HSW: 6 x 3m Hadstand Walk (one obstacle in the 3rd meter, use 10kg plates)
Timecap: 4 minutes

Option #1
2014 CrossFit Open 14.1 Workout
10Min AMRAP:
- 30 DUs
- 15 Power Snatch
Note: All participants have until 5pm PST to complete the workout and submit scores.

OR

Option #2
Strength / Skill:
3x10 Back Squat
Note: Increase weight from 1x20 Back Squat as needed to challenge

WOD - 10Min AMRAP:
- 8 DL (135#,95#)
- 10 Box Jumps (24",20")
- 12 HRPU

Completed 14.1 this past Friday. RX'd Option 2.

Strength / Skill:
- Work Up to a Heavy Jerk

WOD - For Time:
3 Rounds:
- 5 Dead Lifts (225#/185#)
- 5 Box Jumps (30"/24")
- 100 DU's
3 Rounds:
-5 MU's (Mod: 5 Pull Ups + 5 Ring Dips)
-5 Deficit HSPU (Mod: HSPU or Proper Level Mod)
- 50 O/H Medicine Ball Walking Lunges (20#,14#)

Did not RX. RX'd women's standard on first half, all DUs, 5 Pull Up + 5 Ring Dip mod and regular HSPU. 20# med ball for lunges.

Do it again Friday 2019.07.05
AMRAP 15'
2 Ring MU/Low Ring Transition
4 HSPU
7 KB Swings @32/24kg

Monday:
Strength / Skill:
1 X 20 Back Squats (+5% if last week was completed)

WOD - For Time 10-9-8-7-6-5-4-3-2-1:
- Hang Cleans (#115/75)
- T2B

Stayed at same weight for back squat. Really backed off pushing weight to focus on form and depth, in lieu bad form and lack of depth just for the sake of adding weight. Full range of motion, firing out of the bottom big for me. When I asked my group if I was low enough, they said, "and then some …", so made me happy.