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."

Clean & Jerk RM

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.

AMRAP 4 : 15 box jumps + 10 sit-ups
AMRAP 4 : 5 jumping pull-ups + 10 push-ups + 15 air squats
AMRAP 4 : row calories
AMRAP 4 : 10 kb swings + 10 burpees
AMRAP 4 : bike erg calories
AMRAP 4 : 60 single unders + 20 lunges

Run 50 min

AMRAP 20mins with a partner:
400 Meter Run / 500m Row
*Max Reps of:
20 Walking Lunges
20 Power Snatch (35/25kg)

*One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet
- Rx+: 42.5/30kg

RMU

Warm up: classis gym
Ring pull up
ring push up
Core

RMU with bend
RMU to knee
RMU -
Ring hollow
Ring arch
ring twist with help
ring twist to pull up
RMU with help

workout: ring pull up, ring push up
ring hold,

RestDay