1 RM Clean ( Read more... )

Worked with  A today at the gym, it was cool.

Angie
For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Back Squats

A- 17:55 Rx
Me- 26:14 with Ringrows and knee push ups, (I should have used a box). First time I did this work out in its entirety and without breaking it up into sub rounds.

CrossFit Total
Back Squat
Press
Deadlift

Once warm only 3 attempts at max lift per movement, we had only 10 minutes for each movement

BS 120#
Press 55#
DL 170#
Total= 345

All PRs

7 Rounds For Time
1 Rope Ascend
10 Wall Balls (20/14)
15 Kettlebell Swings (53/35)
20 Double Unders

The rope climb I subbed with rope pull-ups from floor (3 for every one) and I used a 15# kettle bell. It was so hot I scaled accordingly so I wouldn't get a panic attack.

18:57 (6# wallball/ 15# kettlebell)

21-15-9
Power Clean (115/75)
Thrusters

8:20 35#
Should have tried 45#?

Super Sets of
Push Press 5-5-5-5-5
Bent Over Rows 3-3-3-3-3

Designed so that immediately following the 5 push presses are the 3 bent over rows
35#-35#-45#-50#-55#

Front Squats
3-3-3-3-3

85#-95#-100#-105#-100#

A was celebrating CrossFit's new certification process and the date it was rolled out (7/7/14).
4 Rounds For Time:
7 Thrusters (115)
7 Over Head Squats (115)
14 Pull-ups

A- 6:48
Me- 10:57 35# Band Assisted Pull-ups

5 Rounds For Time
Run 600m
15 Clusters
35 minute time cap

24:25 25# and scaled to a 300m run!

HOTSHOTS 19 is for the fallen firemen in the Arizona fire, very tragic ( Read more... )