Squats and 3 Min Holds

A) Pause Front Squats
3-3-3-3 (:05 Pause)
135,165,185,205
+
B) Not For Time:
Cash In: Accumulate 3mins Hollow Hold
+
4 rounds
5- Pull ups
20- 10# Bumper plate OH walking Lunges
200m Run
+
Cash out: Accumulate 3mins Arch Hold

Crossfit Sandbox Santa Monica

Crossfit Sandbox Santa Monica

5 tng power snatch
Bar, 95, 115, 135, 155(3), 155,

Did the 2 x 9 minute AMRAP with 20lb weighted vest

9 min amrap
100 meter run
11 air squats
11 Situps

3 rounds plus 66
Rest 2 minutes

100m run
11 push-ups
11 box jumps

2 rounds plus 55

Overhead

A1) Push Jerk
3-3-3-3

95,125,135,155,165,185
A2) WTD Pullups
3-3-3-3
35,35,53,60
+
B) 14 EMOM
Even: 7 pullups
Odd: 5 C&J 105/75 @135lbs!

Last Round did @155lbs

Unfinishable 20 Min AMRAP

Good turnout at Masters Craic. We split into two groups - Mahoney, Mammone and Anthony did a rowing, situp and pullups wod while Rob, Dennis O' Rourke, Tom and I did the one below.

AMRAP 20: 50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups


Made it to the snatches - only got 1

Rocky Point WOD

Mobility: Shoulder mobility

Skill Practice Warm Up: Spend 7 minutes working up to a challenging squat clean to thruster (so that is two total squats). 

1-1-1-1-1 

95,145,155,165,185

Metabolic Conditioning: 

 at Rocky Point" For Time. 

1500m row

1 min rest

then 5 rounds; 

7 front squat (Performance: 135lbs / Athletic: 85lbs* / Health: 55lbs),

 7 push press (same), 

12 toes to bar, then (immediately after), 500m row

20:48 pathetic. No energy or strength 

LaLanne

Perfect morning - Beller in class with Chris Lalanne as the coach.

Warm up
250m row
10 KBS
10 hr push-ups

A1. 9x1 deadlifts
A2. 9x1 weighted pull-ups

A1 135,185,225,275
A1 315, 315,315,315,315,315,325,335,340
A2. 25, 25,25,25,25,35,35,45,45

Skill development
5 emom
1-2 Muscle ups
2,2,2,2,3
Finisher

8 min
250m row
15 KBS
10 HR push-ups

4 round plus 250m row

WOD before Flight

Calf is still bothering me from yesterdays soccer game but since I am on the road this week I wanted to at least get one wod in.

A) Snatch Balance
Skill work
(15-20 minutes)
Substituted 10 min Airdyne
+
B) Partner WOD
6 rounds for time, split reps as needed:
10- Snatches 95/65
12- Pullups
20- Burpees

Partnered up with Steve Mammone - We each did 1 round while the other rested.

12:06 - much faster than I expected it to be.


Photos from trip flight to SF -

Leaving Boston

Toronto from the sky

The Rockies