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?