"Insolence"...

3 rounds of:
200M Row
10 Burpees
200M Row
1 minute rest
8:50 Rx

Splits were:
2:10/1:00
2:24/1:00
2:16

Back Squat 6x1 & "He Hate Me"...

Back Squat - 6x1 @ 305#

then:

"He Hate Me"
10-8-6-4-2 reps of:
Wall Balls (20)
Flutter Kicks (4 count)
Kettlebell Swings (70)
5:32 Rx

"Sit-Up Cindy" ...

AMRAP 10:
5 Pull Ups
10 Push Ups
15 Abmat Sit-Ups 

7 rounds + 5 reps Rx

Sit Ups killed me. Had visions of 10 rounds. 

Freestanding HSPU...

I have been obsessed with getting a freestanding handstand push up after I learned to walk on my hand last week. After about 100 attempts Saturday and Sunday I got it!

 Here is the video

"Bohemian Rhapsody"

4 Rounds for Time:
500M Row
50 Abmat Sit-Ups
20:19

Goat WOD. I knew that would suck and it did not disappoint!

"Freddy's Revenge"...

30 Kettlebell Swings (53)

Suicide Sprints (1 round - 120 meters)

20 Kettlebell Swings 

Suicide Sprints (2 rounds - 240 meters)

10 Kettlebell Swings

Suicide Sprints (3 rounds - 360 meters)

5:02 Rx

Brutal!

“Suicide Sprints” : Mark off three separate points on box floor.

Down to second cone and back and down to third cone and back is one completed round.

"Sobo Barbell Ladder" & "Death by 10 Meter Row"...

‎"Sobo Barbell Ladder"

Up Ladder (65#) - AMRAP 8: 

1 Deadlift, 1 Power Celan, 1 Power Snatch

2 Deadlifts, 2 Power Cleans, 2 Power Snatches

3, Deadlifts, 3 Power Cleans, 3 Power Snatches,

etc...

7 rounds plus 22 reps

rest 5 minutes then:

then:

"Death by 10 Meter Row"

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post the total distance traveled.

Total distances are:

round - meters this round (total meters):

1-10(10)

2-20(30)

3-30(60)

4-40(100)

5-50(150)

6-60(210)

7-70(280)

8-80(360)

9-90(450)

10-100(550)

11-110(660)

12-120(780)

13-130(910)

14-140(1050)

15-150(1200)

16-160(1360)

17-170(1530)

18-180(1710)

19-190(1890)

20-200(2090)

21-210(2300)

22-220(2520)

23-230(2750)

225 meters last round

23 rounds plus 225 meters - 2975 meters rowed (225M PR!)

"Race Against Time"

Back Jerk:
135x1
175x1
225x1
250 - Fail (PR is 241)

then:

"Race Against Time"

Try to get 10 reps in 15 seconds of work with 15 seconds rest for 5 minutes each movement of:

- Russian KB Swings (53) - 100 reps
- GHD Sit Ups (parallel) - 100 reps
- Push Ups - 85 reps
- Walking Lunges - 100 reps

385 reps in 10 minutes of work (10 minutes of rest)

First time going all out in two weeks. Finally feeling like myself. 

"Drag Race" & "Strike Out"...

"Drag Race"
10-8-6-4-2 of:
Deadlift (155)
Ring Push Up
2:56 Rx

Rest 5 minutes then:

"Strike Out"
4 Rounds for Time:
200M Row
10 Toes-to-Bar
7:46 Rx

Still sluggish but felt good to do something!

"5K Row"...

5K Row

24:18

2:25 pace for 500M

Just happy to do something after being sick for a week!

"Therapy"...

Cash In: Single Under Practice

"Therapy"
15 GHD Sit Ups (parallel) OTM:5 
10 Push Ups OTM:5
5 Wall Balls OTM:5

First WOD in a week after being sick. Felt good to get the blood flowing.

CrossFit 2A Throwdown...

WOD #1
"Fast & Heavy"
AMRAP 6:
500M Row - 1:40
then:
2RM Snatch - 150#
(20 seconds to get two reps once hands touch bar)

WOD #2 
"Upside-Down Cake"
AMRAP 4:
6 HSPUs
4 Front Squats (185 - clean from floor)
4 rounds even
30 second rest then;:
1 Minute of Double Unders - 4

WOD# 3
“200 Remix”
4 Rounds of:
1 min of Burpees
1 min of Alternating OH Lunges (25/45)
1 min of Wall Balls (14/20)
1 min of Sit Ups

(You have to accumulate 200 reps as fast as possible with a 12 min time cap. If you hit 200 your score is your time)

11:32 Rx - One of the most brutal WOD I've ever done.

"Fast & Heavy"...

6 min Time Cap 

500 M Row (will be scored separately)

You have the remainder of the time to find a 2RM Snatch!

(Once your hands touch the bar you have 20 seconds to complete both)

Trial run for Sunday:

1:51 row then:

First Attempt - 135# x 2

Second Attempt - 155# x 1 (missed second rep)

Third Attempt - Failed 

Need to go at 95% on row 

Snatching after a 500M row is "fun"

"Upside-Down Cake" & "Newtown 27"...

‎500M Row - 1:40.8

Rest 10 minutes then:

"Upside-Down Cake"
AMRAP 4:
6 HSPUs
4 Front Squats (185)
2 rounds plus 7 reps Rx(Dry run for Saturday's competition)

Rest one hour:

"Newtown 27"
5 Burpees on the minute for 54 minutes. 
270 Burpees total