Power Clean

Warm-Up - I did a combination Life and Addict. 

A) Push Press
5x8
45,75,95,115135,155

+
B) 12 AMRAP
9- Power Cleans 185/135
12- V-Ups
15- Air Squats

4Rds plus 4 reps


C) 1 RM Deadlift


275, 315,365

NBC10 MC3 Winning Workout: The Misfits

Todays WOD is like a mini version of yesterdays WOD.  Again no place to hide

5 Rounds for Time:
10- Burpees
10- Wallballs 24/20
10- KBS 70/53
10- Pullups
10- Box Jumps 24/20
50- DUs
(22 min time cap)

19:10

Extra Work:
Tabata Plank Holds:
-Front
-Left
- Right

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
37:33

Brutal Hero WOD - no place to hide and long enough for your energy to wain. 

Crossfit River North

Warm up
3 rounds
10 no push up burpees
20 jumping jacks
30 mountain climbers

Push Press 4x5 @70%
95,115,135,155,175,185

4 Rounds
15 Box Jump Over (24/20)
15 S2OH (115/75)
20 Sit-ups
8:41

Back squat and Airdyne

Back squat and Airdyne

A1 5x5 Back Squat
135,185,225,245,245,255

A2. 5x1 min AD interval for calories
35,25,32, 21,22


Huge suckfest.

Airdyne and Bear complex

10 min airdyne
164 calories

10 min cap

Ascending bear complex
Deadlift
Clean
Overheard
Back squat

1 round
2 rounds
3 rounds
4 rounds
Missed round
2 rounds
3 rounds
3 rounds
1 round

Total rounds - 21

Running Lumber Jack 20

Extra early for a weekend with Tom G and Rob P



For time:
20 Deadlifts 275/185
Row 500m
20 KB swings, 2/1.5-pood
Row 500m
20 Overhead Squats, 115lbs
Row 500m
20 Burpees
Row 500m
20 C2B Pullups
Row 500m
20 Box jumps, 24/20"
Row 500m
20 DB Squat Cleans, 45/30 each
Row 500m

Time - 30:48

My rows were all over 2minutes aside from the first