"Manhandler"...

Five Rounds of AMRAP 3:
3 Thrusters (95)
6 Box jumps (24(
9 Kettlebell Swings (53)

Rest 1 Minute In Between Rounds. (Only FULL rounds count). 

2-2-2-2-2/10 Rx 

Missed 3 rounds by one rep in round #1. Next time

“Scarborough”...

1 Snatch (135)

2 OHS (135)

3 SDHP (135)

4 Front Squat (135)

5 HandRelease PushUps

6 KB Swings (70)

7 Goblet Squats (70)

8 Burpees

9 Sit Ups

10 Box Jumps (24)

Once completed then go back down the ladder

10:03 Rx 

(Missed the OHS's at the end. Had to snatch it a few times to get depth on both reps.)

"The Albany Crippler"...

10 Ground to OH (135/95) can be snatch or C&J

20 Strict HSPUs

30 C2B Pull Ups

40 Burpees

50 Kettlebell Swings (53/35)

60 Double Unders

* after each movement you have to run the length of the gym and back (100 ft total) before going on to the next movement EXCEPT on the last one.

29:43

(subbed double KB snatch with 44# bells for Ground to Overhead. Double Unders took me 16 miutes....FUCK!)

Front Squats & "Johnny D"...

Front Squat (deload week)
95x5
115x5
135x5
95x5
115x5
135x5

then:

"Johnny D"
AMRAP 10:
Up Ladder of:
* HSPUs
* KBS (88)

1 HSPU, 1 KBS
2 HSPU, 2 KBS

8 rounds plus 9 HSPUs & 1 KBS (45 HSPUs & 37 KBS)

"Helen" ...

3 rounds for time:

•Run 400 meters

•21 KB swings (53)

•12 Pull-ups

10:36 Rx (30 second SLOWER than PR)

"Rowing Upside Down Helen"

3 Rounds for time of:

400M Row

21 Kettlebell Swings (53)

12 Handstand Push Ups

12:13 Rx

"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

215# OHS 1RM & 2011 CF Games Team WOD #4...

OHS 1RM - 215# (got it on my 3rd attempt)

then:

Regional Team WOD #4 (5 man teams)

250 Pull Ups

250 KBS (53)

250 Double Unders

250 OHS (95)

I did 40 PUs/60 KBS/1 DU/50 OHS

"Helen no Running" ...

"Helen no Running"

3 Rounds for time of:

21 KB Swings (53)

12 Pull ups

3:11 Rx (35 second PR)

“Freddy Kruger”...

“Freddy Kruger”

21-15-9 Reps for time of:

KB Swings (70)

Burpees - 3:46 Rx

Did a similar WOD with a lighter KB on 6/20/10:
"East Canada"
21-15-9 Reps for time of:
KB Swings (53)
Burpees - 4:09 Rx


25 seconds faster with 33% more weight! -  Crossfit works.

"Bitchin' Rockstar From Mars" & "Invisible Fran"...

"Bitchin' Rockstar From Mars"
21-15-9 of:
Kettlebell Swings (53)
Box Jumps (24)
2:59 Rx

Rest 10 Minutes then:

"Invisible Fran"
21-15-9 of:
Air Squats
Push Ups
1:47 Rx

"Sangria Sabotage"...

30 Pull-Ups
9 Squats @ 50% 1RM (155)

30 Push-Ups
9 Squats @ 50% 1RM (155)

30 Sit-Ups
9 Squats @ 50% 1RM (155)

30 KB Swings at 24kg
9 Squats @ 50% 1RM (155)

30 Air Squats
9 Squats @ 50% 1RM (155)

10:31 Rx

Press (5x3) & "The Animal"...

1. Press

5 sets of 3 across at 85% (125)

2. “The Animal”

150 KB Swings for time (70)
10:35 Rx

“Optimal experience, where we feel a sense of exhilaration, a deep sense of enjoyment that is long cherished, does not come through passive, receptive, relaxing times. The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Such experiences are not necessarily pleasant at the time they occur. Yet, in the long-run, optimal experiences add up to a sense of mastery, or perhaps, better, a sense of participation in determining the content of life.” - Mihaly Csikszentmihalyi