"Eva's Little Sister"...

5 Rounds for time:

•Run 800 meters
•30 Hip Extenions
•30 Pull ups
43:07

Back was tight this morning and wanted to be safe. Subbed hip ext for KBS.

Pull Ups: 9,8,7.6 first four rounds. 18,7,5 last round. Felt GREAT to run outside!

"Heat"...

1000M Run
30 Back Extensions
1000M Row
11:29 Rx

Goat WOD for me. Good to work endurance. I need to work on my running during WODs.

1RM Bench Press & "I Have a Dream"...

‎1RM Bench Press - 245#

"I Have a Dream"

5 RFT of:

15 Back Extensions

15 Toes-to-Bar

10:32 Rx

Cleans 5,3,1 & "Cornucopia"...

Strength: Clean 5, 3, 1
115# x 5
135# x 3
165# x 1

"Cornucopia"

3 rounds for time:

•Sprint 100 meters

•50 Push-ups

•Sprint 100 meters

•50 Sit-ups

•Sprint 100 meters

•50 Squats

•Sprint 100 meters

•50 Back extensions

33:00 Rx

"9.11"

9 Rounds of:

11 Ring Push Ups

11 Back Extensions

11 Box Jumps (20)

With 20# Vest

14:27 Rx - "All reps unbroken"

"A Piece of Cake"...

10 Rounds for Time (While wearing a 20# vest):

3 HSPU

6 Pull Ups

9 Back Extensions

14:38 Rx

First 7 rounds of HSPUs unbroken.

"Wrecking Ball" ...

Teams of 2 complete:

10 Muscle Ups/10 Rope Climbs

40 Box Jumps (24)

60 Wall Balls (20)

80 Push Ups

100 Air Squats

80 Back Extensions

60 KBS (53)

40 Pull Ups

20 Burpess

15:47 Rx

"Poison" & "Death By Burpee"

"Poison"

15-12-9 of:

GHD Sit Ups

Back Extensions

2:30 Rx

"Death by Burpee"

12 rounds + 12 reps - 88 reps

"

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

"Michael"...

Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters

50 Back Extensions

50 Sit-ups

23:33 Rx

First running WOD @ Crossfit Synergistics

"Dr. Feelgood"...

21-5-9 reps of:

GHD Sit Ups

Back Extensions

Ring Rows

 

4:15 Rx

Bench & Leg Blitz...

1. Bench Press
3 x 3 reps across - 215lbs

2. MainSite 100419
3 rounds for time of: 10:04
Walking lunge, 100 ft
50 Squats
25 Back extensions

"Michael"...

I need to rest my right arm for a few days to help the tendinitis in my elbow. So I decided to so some running and other exercises that avoid upper body work. I am not planning on training at all tomorrow.

Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time: 20:29 - PR 

The first time I did this workout it took me 21:50

"Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

 Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time: 21:50

I finished with:

One-handed Mills - 15lb clubbell - 50 reps
One-handed Shield Cast - 15lb club - 100 reps
Torch Press - 15lb clubbell - 50 reps