Shoulder Press 3x7

15 m AMRAP: 15 Thrusters, Mountain Climbers, Sit ups. Burpee and Run 200

Run 5K

Back Squat 5-5-5-5-5

Fran

Old Man Harrison (Rowing, HTBs, PUs, SU)

I did 3 RFT of 1000M row, 25 Harrison-to-bars, 30 push-ups, 35 sit-ups.  Or rather I planned 3 rounds and quit after 2, got dizzy.  TT 24:19

15-10-6 Thruster/Bar Muscle Up

Clean and Jerk Heavy Single

Double DT or Heavy DT or Two Workouts I can't Do Rx'd

Tabata: bicep curls, ring rows, plank, lunges, wall sit, and lateral raise holds

Crossfit Mayhem WOD That Looks Fun

For Time:

100 Double Unders
9 Push Jerks (185/115)
21 SHSPU

100 Double Unders
9 Squat Cleans (185/115)
21 SHSPU

100 Double Unders
9 Thrusters (185/115)
21 SHSPU

100 Double Unders

15 Min AMRAP: 200M Sprint and 12 Burpee Box Jumps at 24

5 RFT: 25 Wall ball 20# and KB Swings 52#

Odd Object Carry For Time

"Murph"

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy�s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

SQT

5 RFT 25 KBS, 25 GHD, 25 BE, 25 K2E

5 Rounds 20 WB/10 225# Deadlift

10 RFT 5 HSPU, 10 1 leg squats, 15 pullups

Snatch Balance Heavy Singles

Casper Strong

Tuesday 150714 Complete as many rounds as possible in 12 minutes of:75-lb. dumbbell squat snatches, 10 reps

Today I did this with 50 lb dumbbells and just a regular Snatch.
completed 6 rounds + 10 Snatches


Then for fun I did 5 rounds of 10 Burpee/pull-up


Then finished with 100 GHD and 100 bicep curls with 65 lb barbell

5 minute rowing intervals

Front Squat Ladder

100 DUs for time, 5-5-5 of clean and jerk then thruster followed by 7 RFT 7 hang clean at 115and 14 wall ball 20# ball

Thursday 150709

5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions


Did 4 RFT (messed that up)
Row 800
30 GHD and Alternated with 20 KTE
30 Sumo 53 lb KB deadlift (couldn't remember what a hip extension was)
TT: 28:32

CrossFit Crested Butte

5-5-5-5-5 and 4RFT KBS, BJ's, GHD

Today I went off script and somewhat made up my own. to warm up and get started, I did...


5-5-5-5-5 of 95 lb Push Press and HO Pull up's. TT: 4:38


Then I did 4 RFT of 40 45lb KB, 20 16" BJ's, 25 GHD sit ups TT: 20:33

Marco

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

150706: 42-30-18 reps for time of:

20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses
Row (calories)


This one was tough, it may have had a little to do with the Coors Light from watching the World Cup yesterday, or the warm garage, but it had me winded. TT was 35:51

4th of July: Hotshots 19

PK

Weighted dip 5-5-5-5-5 reps

For time: 100 L-Pull-ups