Yesterday's:
6 RFT, 1 minute rest between rounds:

200m run
20 plate ground to o/h Rx: 35/25
20 weighted step-ups Rx: 20/10 kb each hand
10 hanging bent knees

Cash out:
3 sets of 12 weighted bridges and a cumulative 2:00 of plank.

metcon:
12-9-6
PC (185)
MUs

I couldn't do more than 4 muscle ups and switch to pullups/ringdips. Fighting to regain strength daily. I did hit my old PR on Snatch today really easily (185lbs) so that was good.

What's the difference between a muscle up and pull up? Is that the thing where people swing their body to pull up?

A muscle up is basically a pull up into a ring dip ending with your arms locked out at your sides.

PC and MU is a great combination of high strength and high skill. Hard on the grip.

12 min AMRAP

3 rope climbs
9 goblet squat

ROMWOD

Extra Training I thought y'all might "like"

Training for teen from our gym going to The Games

400 meter sprint
20 Burpees
400 meter sprint
19 Burpees
400 meter sprint
18 Burpees

Down to

400 meter sprint
10 Burpees

w/ #20 weight vest (#14 for teen)
1:00:00 time cap

and NO I DID NOT do this. Did DT instead.

EMOM12 snatch work
Pr'd at 185 lb full snatch. Rather proud of that.

2 rounds
15 power snatch at 95lbs
30 sit-ups
400m sprint

The heat made this just right. If it was February 3 rounds would have been appropriate. The sit-ups were the worst part.

Skill:
Rope climbs

15' AMRAP
15 push ups
20 KBS (53/35)
25 Air squats

Had my first foray into overhead squats this morning... that sucked. I was able to get the bar into position and squat about halfway, but have a long way to go on mobility. I was also supposed to do squat snatch, but ended up just doing a snatch to work on the movement.

quote:

---

Had my first foray into overhead squats this morning... that sucked. I was able to get the bar into position and squat about halfway, but have a long way to go on mobility. I was also supposed to do squat snatch, but ended up just doing a snatch to work on the movement.

---

same here when I first started. Mobility wod is now my friend.

Weightlifting
Back Squat 5x6

Metcon

3 rounds for time

400 meter run
21 burped
15 power snatch @ 50% 1 RM

Good Old-Fashion Bro-Session today:

In a tank top we did:

5sets
5 Bench Press
20 DB Curls
10 Skull Crushers

then I did 3 rounds
400m Run
15 GHDs

Did Elizabeth for the first time this morning @ 95#...

Rest of workout:

Back Squat:
1x10 @60%
1x8 @65%
1x8 @70%
1x8 @75%

Elizabeth, capped @ 9 min (my time was 6:45)

2 min max WB straight into 30 burpee sprint

This past saturday:

Partner WOD. Split Reps however you want.

60 C+J (double grace)
100 weighted box step overs
10 medball shuttle runs

Then
3 rounds
1 heavy sled
10 T2B

Great way to start your saturday.

Sunday we had an Oly session.

I managed to work up to 185 lbs on a full snatch and PR'd my C+J at 245 lbs. Geez I wish I had started lifting at like 20 instead of 30.

Saturday:
Build to a heavy clean and jerk. Did 245lbs on the last set. Didn't commit to the 255lb clean. My confidence is still a little shaky getting under the bar coming back from the sprained wrist. But it's slowly coming back.

Team of 2:
1000m Row
50 Thrusters (115lbs)
30 Burpee MUs
100 Wall Balls (20lbs)
70 C2B
100 cal Row
70 Dumbell Snatches (70 lbs)
15 Rope Climbs

Today:

Buy in 800M run
"Angie"
100 Pull Ups
100 Push Ups
100 Ab Mat Sit ups
100 Air squats
Cash out 800M run

For time: 25:16 RX

we did a runnning Karen last night

150 wall balls. every break, 200m run.

quote:

---

we did a runnning Karen last night

150 wall balls. every break, 200m run.

---

dang, that sucks!

We started using a 30# ball instead of 20# and it is a game changer. Karen with the 30# was not pretty.

Anyone else see the 7K Trail Run course video for event 1 of the individual competition? Pretty intense.
Then, the event 2 Dead lift Ladder starts only 10 minutes after the last individual finished the 7K run. The DL ladder starts at 425 for the men...

Kinda cool how Castro has used the element of surprise. Love the mind games he plays.

It looks really hot but it isn't. It's only 76 F in Aromas at the moment. The hills are an absolute killer. 425 is my 1rm and I know I couldn't lift it after a flat 4 mile run, let alone hills.

Little late to the party here but Elisha and I lost our son Max at birth on 4/14/16. Our box put on a memorial WOD for us on June 18th. It was a beast, and if any of you would like to do it at your box we would be honored. Here it is:

4 Rounds
16 Cleans (135lb/95lb)
6 Hand Stand Push Ups
13 DB Floor Press (Athletes Choice on weight)
20 Wall Balls (20lb/14lb)
*Athlete must accumulate 2016 meters by rowing, running, or assault bike before workout is finished.
30 minute cap

RIP Max Pierce Mcleod Class of 2038
Born 4/14/16 9:02AM 6lbs 13oz 20" Long

Gig'em
Jarrad Mcleod'03

quote:

---

Little late to the party here but Elisha and I lost our son Max at birth on 4/14/16. Our box put on a memorial WOD for us on June 18th. It was a beast, and if any of you would like to do it at your box we would be honored. Here it is:

4 Rounds
16 Cleans (135lb/95lb)
6 Hand Stand Push Ups
13 DB Floor Press (Athletes Choice on weight)
20 Wall Balls (20lb/14lb)
*Athlete must accumulate 2016 meters by rowing, running, or assault bike before workout is finished.
30 minute cap

RIP Max Pierce Mcleod Class of 2038
Born 4/14/16 9:02AM 6lbs 13oz 20" Long

Gig'em
Jarrad Mcleod'03

---

Thank You for sharing. Thoughts & prayers are with you guys (legitimately just prayed for your family, not just saying it). I have sent this to our Coach's to suggest we do this WOD for your son.

praying for you and your family man.

one of our members had an 11 year old son drown last month and we did a memorial Wod, BBQ fundraiser, and auctioned off donated items. We raised 35,000, and we are honestly not a huge box.

lots of members of other gyms came and participated.

It was a great reflection of the CF community.

again, praying for you. I cant even imagine.

Thanks guys. It was a pretty amazing day, 125-150 people showed up and I believe 85 did the WOD. Representation from all the boxes in BCS. Amazed by this community day in and day out. Again, thank you for your prayers.
Would love to see pics if your boxes do it. Post here or post to face book and tag SawedOff Crossfit. tons of pics from the memorial WOD on there. Thanks again, #totheMax

GigemJTH,
Thats amazing that so much good can come out of a situation like that. I can not imagine what that family went through.

Prayers sent
Will suggest this wod at our box in his honor (we're in Katy)

Our gym did a fundraiser/workout for the Bellaire Police Officer that was killed- Marco Zarate. He was a former member and we have other officers at the gym.

"Zarate"

1 mile run, then:

7 G2OH (155)
12 pull ups (C2B)
16 Burpees
52 Walking Lunges
X3

He died 7/12/16, was 52 years old, and left behind 3 kids.

Today didn't look bad but it sucked.

30 min AMRAP
1 DL (315/205)
5 Pullups
10 Wall Balls (20/14)

2000m cash out row at the end.

I made it 17 rounds w/275 deadlift. Wrecked.

4 RFT
6 PC (185lbs)
12 C2B

Nice and quick one good for a Monday morning.

5 min Plank
1RM on PC

"Fran"
21-15-19
Thrusters/Pull-ups
95#

5:22RX

quote:

---

quote:

---

we did a runnning Karen last night

150 wall balls. every break, 200m run.

---

dang, that sucks!

We started using a 30# ball instead of 20# and it is a game changer. Karen with the 30# was not pretty.

---

had to do that bc we didn't have enough #20 wb and it sucked big time.

21-15-9 burpees over box and pull ups, with 50 double unders at the turns.

It sucked.

quote:

---

Little late to the party here but Elisha and I lost our son Max at birth on 4/14/16. Our box put on a memorial WOD for us on June 18th. It was a beast, and if any of you would like to do it at your box we would be honored. Here it is:

4 Rounds
16 Cleans (135lb/95lb)
6 Hand Stand Push Ups
13 DB Floor Press (Athletes Choice on weight)
20 Wall Balls (20lb/14lb)
*Athlete must accumulate 2016 meters by rowing, running, or assault bike before workout is finished.
30 minute cap

RIP Max Pierce Mcleod Class of 2038
Born 4/14/16 9:02AM 6lbs 13oz 20" Long

Gig'em
Jarrad Mcleod'03

---

So sorry for your lost Jarrad. Thoughts & Prayers

E3M for 36mins
A.) 50 cal row
B.) 20 DUs + 20 HSPUs
C.) 400m run
D.) 20 T2B + 20 PP (95lbs)

And I did a ring HSPU. Pretty damn difficult lol

I didn't do this one, but this was yesterday's WOD:

ROMWOD followed by:

Cap - 20min
12 squat snatch @ 155lb
2 burpee over bar
10 squat snatch
4 burpee over bar
8 squat snatch
6 burpee over bar
6 squat snatch
8 burpee over bar
4 squat snatch
10 burpee over bar
2 squat snatch
12 burpee over bar

500M Row
Rest 1:1 (row:rest)
x5

Good God that hurts.

I went 1:38, 1:40, 1:46, 1:45, 1:44.