Gironda 8x8 - Back/Triceps...

Pull Ups - 8x8 - 32lb chains

Wide Cable Rows - 130lbs*

DB Pull Overs - 65lbs*

Dips - 4x8@ 32lb chains/4x8 @ BW*

Diamond Push Ups - 4x8 @ 32lb chains/4x8 @ BW*

*Superset

German Volume Training - Chest/Back...

Incline Hammer Press - 10x10 @ 180lbs

Pull Ups - 10x10 

"The Last In Line"...

12-10-8-6-4-2 reps of:
Overhead Squats (75)
Pull Ups

6:23 - (Rx 95#)

Felt good to get the blood flowing after my marathon row! 

Finished with Ring L-Sit - 48 seconds! Insanely hard. 

"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!

"Easy Day" & "Sure Shot"...

"Easy Day"...

20-16-12-8-4 pull ups

10-8-6-4-2 bench press (155)

6:34 Rx - BP got hard quickly. 

Rest 10 minutes then:

“Sure Shot”… 21-15-9 Power Snatch (95) Box Jump (24) 9:46 Rx  I. Am. Smoked.

"Irish Stew"...

21-15-9
Pull Ups
Box Jumps (24)
Kettlebell Swings (53)

7:32 Rx

"Wall Ball Jackie"...

1000 M Row
50 Wall Balls (14)
30 Pullups
10:25 Rx

This variant on "Jackie" subs wall balls for thrusters. This version is slower since you are likely to drop the wall ball and be a bit more gassed after 50 of them. - SnoRidge Crossfit

3x3 Bench Press & "Evenflow"...

 3×3 Bench Press - 185, 205, 235 (1)

2. “Evenflow”
21-15-9
Pull Ups
Ring Dips

6:57 Rx

"Clovis"...

For time:

Run 10 miles 

150 Burpee pull-ups

2:33:47 Rx 

Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

5x3 Overhead Squat & "November Rain"...

5x3 OHS
115x3
135x3
155x3
175x3
200# (Failed twice)

"November Rain"
AMRAP 7:
3 HSPUs
6 Pull Ups
9 Air Squats
9 + 1 Rx

“Cindy”…

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
17+18 Rx
(22 reps slower than PR.)

"Mary"...

As many rounds as possible in 20 minutes:

5 Handstand Push Ups
10 Single-Legged Squats 
15 Pull Ups

7 rounds Rx! - First time Rx

 (Last time: 7 rounds plus 6 reps /!Scaled Pistols to holding handle on GHD)

“Barbara”...

5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3 minutes between rounds.

4:09 4:09 
5:15 7:09 - 12:24
5:35 15:24 - 21:59
5:58 24:59 - 30:57
4:57 33:57 - 38:54

38:54 Rx (PR of 1:05)

Wow.! Forgot how much that one hurts!

"Jared"...

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

54:49 Rx 

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

“So What’cha Want”…

One round for time:
30 Pull Ups
100 Abmat Sit Ups
30 Pull Ups
6:12 Rx

Done with sit ups at 4:45. Those last 30 pull ups were brutal!

"Raising Arizona"

3 RFT:
5 HSPUs
10 Pull Ups
15 Power Snatch (75)
20 OHS (75)
15:28

* 95# was Rx

10RM Front Squat & "Jackie"...

Post "Jackie" with Fabiana

10RM Front Squat - 175#

"Jackie"
1000M Row
50 Thrusters (45)
30 Pull Ups 
9:38 Rx (21 second PR!)

Mental Victory - NOT dropping the bar!

"Thruck Fusters"!

“Mary”...

As many rounds as possible in 20 minutes:

5 Handstand Push Ups
10 Single-Legged Sqauts 
15 Pull Ups

7 rounds plus 6 reps

(Scaled Pistols to holding handle on GHD)

Mary is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed for women). The workout first appeared on the site 30 October 2004, but did not appear as a named workout until 19 January 2005.

"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. 

"The Jerk Store"...

 21-15-9 reps of:

Jerk (95)

Pull Ups

5:44 Rx

My hands & forearms are fried like I just did Fran!