Saturday 101009-WG

5 rounds for time:
5 Squat Clean Thrusters @ 135 lbs
10 Chest-to-Bar Pull-ups
--------------------------------------------
7:00 (Failed lots of C2B Pull-ups)

Friday 101008-WGG

SWOD
Max Load:
Squat Snatch + 2 Overhead Squats

DWOD
5 rounds for time:
10 Wall Ball Shots
10 Shoot-Throughs
10 Knees-to-Elbows
-----------------------------------------
SWOD
175…Failed 185 several times, shoulders tight from "Nate"

DWOD
11:07

Thursday 101007-GGW

"Nate"
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings @ 70 lbs
------------------------------------------
"Nate"
14 rounds (PR by 1 round + 9 reps)

55 Unbroken Double-Unders (PR by 2)

Wednesday 101006-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 101005-WGG

SWOD
Press
2-2-2-2-2

DWOD
"Jack"
As many rounds as possible in 20 minutes:
10 Push Press @ 115 lbs
10 KB Swings @ 53 lbs
10 Box Jumps @ 24"
----------------------------------------
Press
135-145-155-160(F)-155(1x)

DWOD
9 rounds + 10 push press

Monday 101004-WGG

SWOD
Front Squat
3-3-3-3-3

DWOD
15-12-9 for time:
Overhead Squats @ 135
Burpees
Pull-ups
---------------------------------------
Front Squat
225-245-265(old PR)-275(PR)-285(2x…PR)

DWOD
5:53 (all OHS and pull-ups unbroken, burpees were slow)

Saturday 101002-WG

95 DAY PALEO CHALLENGE PRE-TEST
Max Effort Pull-ups

5 rounds for time:
5 Deadlifts @ 275
10 Burpees
-------------------------------------------------
Pull-ups
52

DL/Burpee
3:18 (PR by 0:21)

Wednesday 100929-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100928-G

SWOD
Power Clean
3-3-3-3-3

DWOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
----------------------------------------------
Power Clean
185-205 (Called it quits early. Legs are wrecked after back squats and heavy thrusters.)

DWOD
19 rounds + 15 pull-ups = 205 total pull-ups (PR by 15 reps)

Monday 100927-WG

SWOD
Back Squat
5-5-5-5-5
Press
8x3 @ 65% 1RM (Rest 30 seconds)

DWOD
9-6-3 for time:
Thrusters @ 165 lbs
Muscle-ups
----------------------------------------------
Back Squat
295-305-315-325(old PR)-335(new PR)
Press
Scaled up to 115 lbs (70%)

DWOD
9:29

Sunday 100926-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100925-G

CrossFit Love's "Pull-up Challenge":
Max Consecutive Kipping Pull-ups

Friday 100924-WG

5 rounds for time:
5 Deadlifts @ 315 lbs
30 Pushups
--------------------------------------------
WOD
9:13 (DLs unbroken, pushups sucked)

"Annie"
7:14 (PR by 1:19)

Thursday 100923-WG

SWOD
Squat Clean & Jerk
3-3-3-3-3 (within 45 seconds)

DWOD
"Josh"
For time:
21 Overhead Squats @ 95 lbs
42 Pull-ups
15 Overhead Squats @ 95 lbs
30 Pull-ups
9 Overhead Squats @ 95 lbs
18 Pull-ups
----------------------------------------------
SWOD
135-185-205(2x)

"Josh"
5:38 (PR by 2:11)

Wednesday 100922-Rest

Foam Roll.
Stretch.
Repeat.

Tuesday 100921-GGG

SWOD
Power Snatch
2-2-2-2-2

DWOD
For time:
100 ft. Walking Lunges
21 Pull-ups
21 Sit-ups
100 ft. Walking Lunges
18 Pull-ups
18 Sit-ups
100 ft. Walking Lunges
15 Pull-ups
15 Sit-ups
100 ft. Walking Lunges
12 Pull-ups
12 Sit-ups
100 ft. Walking Lunges
9 Pull-ups
9 Sit-ups
100 ft. Walking Lunges
6 Pull-ups
6 Sit-ups
----------------------------------------------
Power Snatch
135-145-155-160(F)-160

DWOD
6:42

Monday 100920-WGG

SWOD
Overhead Squat
3-3-3-3-3
Press
3-3-3-3-3

DWOD
"Freddy's Revenge"
5 rounds for time:
5 Shoulder-to-Overhead @ 185 lbs
10 Burpees
----------------------------------------
Overhead Squat
195-205-215(2x)-215-225(1x)
Press
135-140-145-150(2x)-150(1x)

"Freddy's Revenge"
18:02 (Not a good idea after OHS and Press…)

Sunday 100919-Rest

Foam Roll.
Stretch.
Repeat.

Saturday 100918-Chipper

For time:
30 Knees-to-Elbows
30 Kettlebell Swings @ 53 lbs
10 Burpees
30 Push Press @ 75 lbs
30 Double-unders
20 Pull-ups
Run 400 meters
-------------------------------------------
Chipper
6:28

Friday 100917-W

Back Squat
1-1-1-1-1-1-1
--------------------------------------
Back Squat
275-315-335-355-365-375(F)-375(F)