"Just Keep Moving"...

800M Farmers Carry (53lb Kettlebells)
2K Row
800M Pinch Grip Plate Carry (25lb plates)

* NOT for time. (Someone shut off clock).

One of the hardest WOD I've ever done mentally. The last 800 meters were beyond brutal. I had no grip left at all.

Push - Curl - Pull...

10 rounds of:
5 Vertical Push Ups (angled against bar on squat rack)
5 barbell curls (45# bar)
5 Ring Rows

Cash Out: 400m pinch grip plate carry with two 25# plates. Hands are smoked!

Goblet Squat Ladder...

35x10

35x10

35x10

35x10

44x10

44x10

44x10

53x10

53x10

53x10

Cash Out: Plate Flip 3x5 (15)

OTM -8 & Barbell Curls...

OTM - 8

Minutes 1-4: 10 Double KB Cleans (26) & 2 Knee Push Ups (2 Abmats)

Minutes 5-8: 10 Double KB High Pulls (26) & 2 Knee Push Ups (2 Abmats)

Cashout: 

5x8 barbell curl (45)

3x10 KB crush curl (26)

High Pulls..

Barbell High Pulls - 5 sets

of 5 (15# bar)

Double Kettlebell High Pulls - (8kg bells) - 3 sets of 10

Felt great to have some weight in my left hand! 

"Kidney Punch"...

800m row
50 GHD Sit Ups (parallel)
50 Hip Extensions
800m row
11:44

2K Row & 2 Mile Airdyne...

First day using both arms (sorta). 

2k Row - 9:08.1 - 116 calories then immediately:

2 Mile Airdyne - 8:35 - 67 calories 

100 Calories Airdyne..

10 seconds fast/ 20 seconds slow

10:29 - 2.74 miles (PR of 1:08)

"Airdyne Sandwich"...

100 Calories Airdyne

100 Walking Lunges

100 Calories Airdyne

28:08

Rounds:

13:01 - 2.74 miles - 100 calories

100 walking lunges - 4:01

11:37 - 2.90 miles - 100 calories 

* Airdye done 10 seconds fast/20 seconds slow

5 Mile Airdyne

22:27

137 Calories

For recovery NOT time. 

500 Pole Squats with 40# vest...

10 squats OTM for 50 minutes
20,000 lbs lifted. 

If I don't get DOMS from this I never will!

10x10 One-arm KB Deadlift...

10x10 One-arm Deadlift (106)

NOT for time

Cash Out: 1 Mile Slosh Pipe Walk (35#)

"Road Kill"...

3 Rounds for Time:
10 Calorie Airdyne
200M Run (35# Slosh Pipe)
10 One-arm KB Deadlift (70)
10:32

"31 Heroes"...

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

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Did this solo:

8 One-arm Kettlebell Thrusters (35)

6 One-arm Ring Rows

11 Box Step Ups (24)

400m Run (35# Slosh Pipe)

4 rounds plus 25 reps & 210 meters

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This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Airdyne Half Marathon...

13.1 miles - 54:40
403 Calories

Last Time (6/22/14)
13.1 miles - 59:58
337 Calories

PR of 5:18 & 66 calories!

"Sloshy"...

1 mile walk (35# slosh pipe - right shoulder)

100 walking lunges (35# sp)

100 GHD Sit Ups (parallel)

NOT for time.