Front Squats & "Johnny D"...

Front Squat (deload week)
95x5
115x5
135x5
95x5
115x5
135x5

then:

"Johnny D"
AMRAP 10:
Up Ladder of:
* HSPUs
* KBS (88)

1 HSPU, 1 KBS
2 HSPU, 2 KBS

8 rounds plus 9 HSPUs & 1 KBS (45 HSPUs & 37 KBS)

"Slow and Low"

5 rounds for time:

* 3 Kettlebell HSPUs

* 10 Strict Chin Ups

7:29 Rx
 
20 minutes of Mobility post WOD

"Back Squat Nancy"...

5 RFT of:

* 400M Run

* 15 Back Squats (135)

17:34 Rx

* Used Wall Ball for depth - hit every time.

* All Squat Sets Unbroken

Brutal.

"MDV" & "Slingshot"...

"MDV"

50-40-30-20-10 Unbroken Single Unders

1:56 Unbroken

* 5 Burpee Penalty and re-start round when you miss a rep

then:

"Slingshot"

AMRAP 10 (Up Ladder):

* Muscle Ups

* Burpees

(1 Muscle Up, 1 Burpee / 2 Muscle Ups, 2 Burpees, etc.)

6 rounds + 5 Muscle Ups (26 MUs & 21 Burpees)

Pumped! My best 30 MU for time is 9:51.

Front Squats...

95x5

115x5

140x3

170x5

195x3

220x3 (15# PR)

"Lung Burner"

10 Rounds for Time:

200M Row

10 Kettlebell Snatches (35) - 5/5

10 Push Ups

22:07 Rx

* In the burning sun in the driveway.

"Piranha"...

15-10-5 of:

Toes-to-Bar Deadlifts @ BW (155)

Chest-to-Bar Pull Ups

Push Up

7:13 Rx  (1:14 PR)

(Toes-to-Bar Deadlifts are 1 Deadlift then 1 Toes-to-Bar)

"Leap of Faith"...

500M Row

15 KBS (53)

5 Muscle Ups

400M Row

12 KBS

4 Muscle Ups

300M Row

9 KBS

3 Muscle Ups

200M Row

6 KBS
2 Muscle Ups

100M Row
3 KBS

1 Muscle Up

15:37 Rx

"Front Squat O.T.M." & Double Tabata Ropes and Burpees

Front Squat

 2-2-2-2-2-2-2-2 @ 195# - On the minute for 8 sets (felt solid)

Cash out: Double Tabata Ropes and Burpees (6 Burpees - need to push for more)

Front Squats...

95x5

115x5

140x3

160x3

180x3

205x3

CrossFit Games Regional Jumbotron Stream

Watch the Crossfit Games Regional WODs LIVE:






Watch the 2012 CF Games - Regional Action - LIVE

“Angie”...

For time:

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

19:58 Rx (1:55 PR)

Sub 20 minutes was a 2012 goal. F Yea!


Angie is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). It first appeared on the CrossFit website on August 18, 2003, though it had not yet been named. The workout did not appear in its current version until 26 July, 2004.

"J.T."

 21-15-9 of:

Handstand Push Ups

Ring Dips

Push Ups

12:53 Rx (34 second PR) - Round 1 took me 3 minutes. Imploded after that.

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Back Squat 5x3 Across, Push Press 3x3, Prowler Push...

Back Squat

5 x 3, Across - 275# (stilll need to work depth!)

Push Press

5 x 3, Climb

135x3

155x3

175x3 (ran out of time)



Prowler Push

5 x 40 Meters (270#)

Rest as needed