Press 3x5 & "Round & Round"...

Strength: 5,5,5, Press - 95#, 115#, 135#

"Round & Round"
3 rounds for time:

• 7 Push Presses (115)
• 14 Push Ups
• 21 Double Unders

12:14

(Rx was 135# and I took the bar from the rack to becareful of my wrist)

Double unders sucked even more than usual!

"Eva"...

"Eva"

5 Rounds for time:

•Run 800 meters

•30 KB swings (70)

•30 Pull ups

49:57 Rx - First Time

Came in from the last run with 4:00 left to get 60 reps. I gave it my all and fought through the tears on my ring fingers to fall off the bar with 3 seconds to spare. Next time - Sub 46!

"Goat Killer"...

Today's WOD, “Goat Killer,” is designed to get you to do just that.

A CrossFit “GOAT” is a movement that you just hate; that you pray will not turn up in a WOD. You will do the following: 

5 minutes of (your most loathed
movement)

4 minutes of (your second most hated movement)

3 minutes of (your third most despised movement)

2 minutes of (your fourth most detested movement)

1 minutes of (your fifth most scorned movement)

Report your total reps and movements chosen to the whiteboard.

There will be no barbell movements. Choices of movements are:

wall balls, muscle-ups, pistols, burpees, air squats, row (for calories), ball slams, kettlebells swings (HEAVY, perhaps), ring dips, push ups (chest clap), 100 M runs, sit-ups, pull-ups, rope climbs, box jumps, double-unders, or handstand push-ups.

EMBRACE THE SUCK!!!

Today's "Goat Killer" looked like this:

5 Minutes of Double Unders - 40 reps

4 Minutes of Rowing - 53 calories

3 Minutes of Box Jumps (30) - 28

2 Minutes of Wall Balls (30) - 14

1 Minute of HSPU - 5

As Rx

“Rob”...

“Rob”

3 rounds for time of:

40 Double Unders

30 Pull ups

20 Ring Dips

10 Burpees

30:55 Rx

This is not a typo. Single/Double on the double unders. It is my biggest goat and needs to be slayed ASAP!

Overhead Squat - Max Reps at Bodyweight...

OHS - Max Reps at Bodyweight (155) - 10 reps

Pumped! That was my 1RM in December

225# One Rep Max OHS - 10# PR!

Got it on my 4th attempt!

Sharon Timlin Memorial 5K Road Race - Hopkington, MA

Sharon Timlin Memorial 5K Road Race - 24:59 (8:01 pace)

Map of the course:

http://www.mapmyrun.com/routes/view/1804593

About Sharon Timlin

Born in Abilene, Texas in 1941, Sharon Timlin was the loving and devoted mother of MLB Pitcher Mike Timlin of the 2004 & 2007 World Championship Boston Red Sox and his three sisters, Jeri Lynn, Tracy and Sherri, as well as the grandmother of nine. Diagnosed with ALS in May 2001, Sharon succumbed to the disease in March 2002. Her life of devotion, faith, love and generosity, and her courage in the face of ALS, has inspired her family to do what they can to raise awareness, contribute to research and provide solace to those facing ALS. Mike Timlin and his wife, Dawn, have pledged to do all they can to help the mission of the Angel Fund, an independent non-profit charity benefiting ALS research at the at University of Massachusetts Hospital.

"Jacob's Ladder"...

"Jacob's Ladder"

25 Wall Balls (20)
50 Push ups
100 Sit ups
200 Meter Walking Lunges
100 Sit ups
50 Push ups
25 Wall Balls (20)

27:20 Rx

“The Ensign”,,,

“The Ensign”

AMRAP 3:

3 Power Clean 155 lbs

6 Push Ups

9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 cycles). Rest for 1 minutes between cycles.

15 rounds Rx (3/2/3/2/3/2)

"Death Star"...

"Death Star"

10,9,8,7,6,5,4,3.2.1 reps of:

OHS (95)

Push Ups

Figure 8 to a Hold (53)

11:11 Rx

"Helen"...

"Helen"

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:22 Rx - Unbroken

3:04 - Round 1
3:44 - Round 2
3:37 - Round 3

Need to get sub-10 minutes!

"Kettlebell Hat Trick",,,

"Kettlebell Hat Trick"

3 Rounds for time of:

■ 20 KB Alternating Floor Press (53)

■ 20 Renegade Rows (53)

■ 10 Figure 8 to Hold (53)
 
8:59 Rx
 

Alternating Floor Press

 

Renegade Rows

Figure 8 to Hold



Max L-Sit, 4x5 Deadlift & "Shark's Tooth"...

PR: L-Sit - 58 Seconds (3 second PR)

Strength:  Deadlift 4x5

225 x 5

275 x5

315 x 5

365 x 5 (20# PR)

"Shark's Tooth"

15-12-9 of:

•Alternate Kettlebell Plyo Push-Ups

•Pull-Ups

1:59 Rx

1 Mile Run

1 Mile Run - 6:39 (20 second PR)

3:13 first 800M

3:26 last 800M

@ 95F

Kettlebell - "Randy"...

Kettlebell - "Randy"


Double Kettlebell Snatch (35)

75 reps for time

6:23 Rx

 
Originally in honor of:
 
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"Wall Ball Fran"...

"Wall Ball Fran"

21-15-9

•Wall Balls (20)

•Pull ups

3:45 Rx

"Golden Monkey"...

"Golden Monkey"


21-15-9 of:
Kettlebell Swings (53)
Alternating KB Push Ups
3:39 Rx

Below is a video demonstrating the Alternating KB Push Up

1RM Turkish Get Up & "Gut Check"...

1 Rep Max TGU - 40KG (88#)

"Gut Check"

For time:
Run 800 meters

30 Back Extensions
30 GHD Sit-ups

Run 400 meters
30 Back Extensions
30 Knees to Elbows

Run 200 meters
30 Back Extensions

30 AbMat Sit-ups

15:06

Max Box Jump, Kettlebell Power Snatches & "Hand Grenade"...

Max Box Jump - 43 Inches - (30' Box & 4 Red Bumper Plates) - 1.25 inch PR

Kettlebell Power Snatch
5 reps Left & Right - 63#, 70#, 79#

"Hand Grenade"
AMRAP 15:

10 Supine Ring Pull Ups

10 Push Ups

10 Rounds + 2 reps