Back squat + Deadlift/Sit-up/Double under

Buy In: 5 Rep Max High Bar Back Squat

225lbs

WOD: AMRAP in 7 Minutes
5 Deadlifts 275/185
15 Sit Ups
30 Double Unders [Mod 90 Single Unders]

5 rounds

KB complex

“Kettlebell Complex”
10 Minute AMRAP
3 Kettlebell Deadlefts
3 KB Cleans
3 KB Jerks
3 KB Snatches

Complete the cycle with one side, then the other to complete a round. Continue for as many rounds as possible in 10 minutes. At every rest, complete 20 double

9 rounds plus a bit, 35lbs KB
Finished out the round I started

Turkish get-ups, 35lbs KB
Bottom up get-up, 18lbs KB

3 sets handstand push-ups - max possible then max kipping
15 back to hip extensions after each set

Some muscle ups, one strict, couple kipping doubles

Run/Thruster/Pullup

5 Rounds for Time
Run 200m
5 Thrusters 115/75
5 Chest to Bar Pull Ups

8:21

Row

7 sets- 30s on, 30s rest
Meters:
154
150
148
145
144
144
141

Damper 4

Back squat + Power clean

Part 1: High Bar Back Squat
5 x 5
Same weight across; 5 to 10# heavier than last Monday.

215lbs

Part 2: Establish 1RM Power Clean

175
:(

Did some muscle ups

Pull ups

Me:
35lbs DB pullups (strict), 3 sets as many as possible
4-5-3+1(reset DB, it fell out and made a loud noise hitting the floor on the 5th rep)
Then
3x10 strict, unweighted

Heather:
As many strict as possible, then pink band to get to 5, 3 sets
0/5-1/4-0/5

Back squat + Row

High Bar Back Squat
Establish 5 Rep Max Effort

215lbs

Row
1000 meters for time

3:34.8 (PR?)
Damper 4

Bench press

5x5 bench press
155lbs (1-5 rep PR)

Back squat + Box jump

High Bar Back Squat
5 x 5
10 push ups after each set

210

Box Jumps
Max effort in 90 seconds
Rest 90 seconds
Total achieved in max effort for time

31/1:25

Bench Press

5x5 bench press
150lbs

After each set 3 30" box jumps- first with 2s pause in quarter squat.

Front squat + Barbell complex

Buy In: Front Squat
3 – 3 – 3

200 straight across

WOD: Barbell Complex 95/65
AMRAP in 9 Minutes
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Push Press/Push Jerk
3 Back Squat

11 rounds

Run/KB swing/Pull up/Clean and jerk

“OCCF Strength Baseline”

Three Rounds for Time
Run 400m
15 Kettlebell Swings 1.5/1 pood
10 Pull Ups
5 Ground to Overhead 135/95

10:36

Row

10 minutes easy row. Light stretching. Some back to hip extensions (after 5 minutes and at the end of the row).

Back squat

High Bar Back Squat
Warm up: 5 @ 40% of 1RM; 5 @ 50% of 1RM; 3 @ 60% of 1RM
Then Establish new 1 Rep Max High Bar Back Squat

Back Off Sets
70% of New 1RM for 3 reps
Add 10# for 3 reps
Add 10# for 3 reps
Add 10# for 3 reps
Continue until failure

Take 70% of failed attempt and perform 2 sets of 5 reps.

240
Accidentally jumped from 240 to 260, almost got it. Then failed 255, 250 and 245 I think. Awesome.

3 at 170
3 at 180
3 at 190
3 at 200
3 at 210
3 at 220
Fail at 230

Was doing sets of 20 push ups between these sets of triples, for the first few sets at least.

2x5 at 160

Snatches

Worked on snatches. Failed a lot.

Did some muscle ups and back/hip extensions and handstand pushups

Bench Press

5x5 bench press
145lbs

after each set:
3 box jumps, 30"
For the second jump, pause for 2s in a quarter squat

Pistols + Power Clean/Box Jump/Wall Ball

Buy In: Pistols
10 minutes to achieve a max effort weighted one legged squat
or 10 minutes of pistol skill work

25lbs overlead, both legs
53lbs KB right, 35lbs KB left

WOD: 4 Rounds for Time
5 Power Cleans 135/95
7 Box Jumps 30/24
9 Wall Ball Shots 20/16

4:51

Strict muscle up double

Double Under/Run

Round 1:
25 Double Unders
Run 200m
50 Double Unders
Run 400m

REST 1 min

Round 2:
Run 400m
50 Double Unders
Run 200m
25 Double Unders

REST 2 mins

Round 3:
75 Double Unders
Run 600m

REST 3 minutes

Round 4:
Run 800m
100 Double Unders

With a continuously running clock, perform and exercises and prescribed rest times. Concentrate on speed and recovery.

20:26

Clean + Run/Hang clean/Burpee/Sit-up

Buy In: Clean
3 x 3

165-170-170

WOD: Three rounds of the following combination

Run 200m then
AMRAP in Three Minutes
7 Hang Cleans 115/75
7 Burpees
7 Sit Ups

49-44-46, 12:10 = -57

Double under + Run/Pull up/Ring dip/Push up

Buy In: Max Effort Double Unders in 90 Seconds

144

WOD: 5 Rounds for Time
Run 200m
10 Pull Ups
10 Ring Dips
10 Push Ups

16:20, no kipping

Cash Out: Perform the Number of Double Unders Completed in the Buy In, For Time

1:32

Crossfit Vitality No Excuses Challenge

Workout 1:
12 minutes-
Row 1000m for time
With the remaining time:
AMRAP
8 KB swings (Russian- just need to get the KB above the level of the top of your head)
8 Hand release push ups
8 Sumo deadlift high pull (KB, to collar bone)
8 ab mat situps (hands touch above head and in front of feet)

Row: 3:46 - 29th of 47
Probably should have been faster.
AMRAP: 7 rounds, 0 reps
5th of 47

Floater "workout":
shuttle run (400-600m?)
2:12, 3rd of 47

Workout 2:
14 minutes-
3RM front squat
With the remaining time:
2 over the box burpee box jumps
1 slam ball (30lbs)

Do an additional slam ball each round.

Squat: 195lbs
AMRAP: 19 rounds even (though I'm not sure my last rep should have been counted)
6th of 47

Overall: 8th of 47

Font Squat + Overhead Squat/Run

Buy In: Front Squat – Deload
5 @ 40% of 1RM
5 @ 50% of 1RM
3 @ 60% of 1RM

Who cares?

WOD: AMRAP in 9 Minutes
8 Overhead Squats 75/55
Run 200m

5 rounds + 3 squats maybe?