Fairly easy day today.

4 Rounds:
500 meter row then rest 90 seconds

10 min AMRAP: 65/95 weight
15 OHS
15 Ring Pushups
15 SDHP

I got 3 rounds and 6 reps into the 4th of OHS My shoulders were dead before we started from this week so I had hell locking my elbows out, but have the best round so far today. I'll get beat by at least a person or two in the evening class though.

24min E2MOM
Cleans (built up to my last 3 @ 245lbs)

24min E2MOM
Dead Stop FS (295lbs)

6min AMRAP
Manmakers (50lbs) <-- f*** those things very much

Warmup:
2 rounds
20 Wall Ball
50 Situps

Weightlifting:
Front Squat (5 RM)

WOD

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Last saturday's community wod was so much fun.

Partner WOD. 1 partner working at a time

8 rounds
8 C+J (we went 155lbs)
16 partner interlocked med ball sit-ups (20 lb med ball)
4 120m sprints (2 each)

Saturday:
Partner WOD
150cal row
100 thrusters (45lbs)
75 pull-ups
50 box jumps
75 wall balls
100 DUs (each)
150cal row

Then a few of us did this:
3 rounds
8 cleans (185lbs)
10 MUs
400m run

Rest 5 mins

60cal Assault Bike
400m farmers carry (53lb KB)
40cal Ski Erg

Sunday:
2 mile run

2rounds
20 thrusters
20 pull-ups
20 wall balls
20 cal row

Monday:
Snatch complex

4x7 FSs (70% - 225lbs)

8 rounds
3 MUs
6 burpee box jump overs
30 DUs

Today was the last day in our current location before starting next week in a new spot. We did the 1st workout ever done at this location:

100 thrusters (75/55)
3 burpees every minute

Today was just a marathon of body weight suck.

25 minute AMRAP

20 cal row
50 situps
25 pullups
50 pushups

warmup:
run 400m
40 walking lunges

weightlifting:
overhead squat 5 x 1 @ 90%

Metcon:

3 rounds for time:
run 400m
15 hang power clean 155lb
30 walking lunges 45lb

Clean
Rds 1-2 60-70% x 3
Rds 3-4 70-80% x 2
Rds 5-6 85-90% x 1
Rds 7-8 90+% x 1

Dead Stop Front Squats
3 reps 10 rounds (every 90 seconds)

Metcon:
30 DLs (225lbs)
30 C2B

It's been a tough week. I'm ready for some Mexican and Margaritas tonight.

On a side note: 2nd week of trying progenix Cacoon & Recovery. I've put on about 3lbs and feel good.

Just curious, Is anybody on this thread an Affiliate owner? I am looking at potentially opening up an affiliate in the future.

8/26/16

1) 5 sets of 15 American KBS 70# EMOM 1:15

2) Open 16.2
4 minute cap
25 TTB
50 DU's
15 Squat Clean @ 135

If you finish under 4 min, you have until 8 minute cap to finish
25 TTB
50 DU's
15 Squat Clean @ 185

It keeps going, but nobody in our gym has finished round 2.

3) 2K row for time

I did better on 16.2. I died out around 35 DU's on second round during the open and I got 5 SC reps @185 today bringing my rep count to 170.

I was 7:23 on the 2K, which I was happy with after 16.2

Always fun to see improvement!

The thing I remember about 16.2 is how heavy 185 lbs felt after all the other stuff. I got through 3 of them if I recall correctly. We had one guy make it to 225, but he looked like he wanted to die.

Yea I was unsure what 1 would even be like when I was tired considering my PC max is 220 and 185 is my body weight! My first 3 were squat cleans then the last 2 were power cleans+ front squats! Heck, the 135 on round 1 felt heavy!

Anybody keeping up with the Team Series?

I would assume Rogue team Clack is the favorite by a long-shot.
(Froning-Bridges-Any Thorisdottir-Katrin Davidsdottir)

Max Week while we transition:

200lb Snatch PR!!
30 strict HSPU!!

first time I've PR'd my snatch in well over a year!

"Terrible Tuesday"

800 M Run
21 Clean & Jerk 155#
42 Toes-to-Bar
800 M Run
(I was 14:27 with 3:00 800 #1/3:20 800 #2)

3 Min Rest

3 rounds of:
10 Hollow Rock
10 V-ups
10 leg tuck
10 second hollow rock hold

3 min rest

10 Min Max Pull-up or 100 pull-ups (whichever comes first)

https://instagr.am/p/BKUFtf2jicu

Today:
Snatch - built to heavy

Push Press - built to heavy
- new max of 240lbs. Sadly almost push press as much as my jerk.

Partner WOD:
21-18-15-12-9 Thrusters
40 DUs & 200m row between each round of thrusters
- 1 works thru an entire round while other tests and then the 2nd person does that round.

Took us 20mins

Haven't done a wod in a couple months but did one for ****s at my friend's gym this morning.

15 min AMRAP
7 MU
7 sq. cleans 135
7 hspu
7 press 135
200m run

Made it through the 3rd round, I suck at MU right now took me forever

https://instagr.am/p/BKgTCf0jHNj

Monday:

5 minute plank

3rds
600 meter run
15 squat cleans 95#

7 minute emom
5 weighted pull ups you choose the weight

Tuesday:
6 Rounds for total reps:
1 min cal row
1 min burpees
1 min Double Unders
1 min rest

I figured out really quick to only do about 15 calories and 10 burpees and crank out a ton of double unders. My coach wasn't happy about it .

Wednesday:
8 Rounds Tabata Hand Stand Hold
20 on/10 off

Crossfit Linchpin
21-15-9 OHS/DL 185/135 RX
I chose 115 and it was deceivingly hard because the deadlifts just tire you out. Probably should have gone 125 or 135, but I had never done a 21-15-9 on OHS, so I wasn't quite sure where a tough, but doable weight would be. I always caution myself and go lower weight when I am not sure.

Narrow-grip Bench Press
6X6

Crossfit Related because they are in a box. Unfortunately, they didn't actually do crossfit like I would have hoped.


Conan hits the gym

Awesome, thanks for posting