"Mercy"...

10 Muscle Ups

20 Kettlebell Swings (70)

30 Toes-to-Bar

400M Run

13:34 Rx

Muscle Ups were slow. Grip is totally fried! Day three after 13.3 and "Diane". 

"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!

Front Squats & "Whipsaw"...

Front Squat
95x5
115x5
140x3
165x3
185x3
210x5

 

then:

"Whipsaw"
3 rounds of:
10 Ring Push Ups
10 T2B
10 Double Unders
6:27 - Duckin Fouble Unders!

Front Squats & Toes-to-Bar...

Front Squats
95x5
115x5
140x3
150x5
175x5
200x8

Cash Out: 50 Toes-to-Bar
 

“Dieci”...

 For time:

200m run

10 deadlifts (135)

10 power cleans (135)

10 Front squats (135)

10 push presses (135)

10 Bar facing burpees

10 pullups

10 box jumps (24)

10 HSPU

10 toe to bar

10 Wall Balls (20)

200m run
 
11:09 Rx.
 
Too much the Push Presses!

Toes-to-Bar...

100 Toes-to-Bar. Not for time.

Max Push Ups & "Kaboom"

Max Push Ups - 61 (30 less than PR)

"Kaboom"

10-9-8-7-6-5-4-3-2-1 reps for time of:

* Push ups

* Toes to Bars

* Lateral Bench Jumps (There is no touching the bench. Every jump = 1 rep)

7:55 Rx

"Open Workout 12.3"...

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24" box

115 pound Push press, 12 reps

9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

5 rounds plus 17 reps Rx. Push Presses got brutal and missed a box jump in last round. Hardest open WOD to date this year!

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

2011 CF Games Master WOD # 2 - "Chipper"

For time:

10 Handstand push-ups

20 Wall ball shots, 20 pound ball to 10' target

30 Toes-to-bar

40 Power cleans, 115 pounds

50 Burpees

60 KB Sumo Deadlift High-Pull, 72 pounds

.23:25

"Skyscraper"...

"Skyscaper"

Three rounds for time:
10 Deadlift (225)
10 Box Jumps (24″)
10 Toes-to-Bar

4:44 Rx