Hang around

5x5 Hang Snatch
Worked up to 115#

2 days missing

Friday:
Front Squat 5x3
Worked up to 225# PR

then:
10-8-6-4-2 reps for time of:
Burpee Ball Slam @ 25#
Muscle Ups

Time: 10:13

Today:
5 Rounds for time of:
275lb. Deadlift, 7 reps
30 air squats
7 HSPU

Time: 15:01

Fun run

5 Rounds for time of:
400m Run
6 Power Cleans @ 183#
12 Pull Ups

18:31

4 sacred crossings

3 rounds for time of:
10 Wall Ball shots @ 20#
10 Pull Ups
10 Deadlift @ 205#
10 Burpees

6:28

Bipolar Weather

Complete as many rounds as possible in 20 minutes of:
95lb. Thruster, 5 reps
95lbs. Hang Power Clean, 7 reps
95lb. Sumo Deadlift-Highpull, 10 reps

Rounds: 10

Rain

Bench Press 5x3
Worked up to 205#

Then:
5 Rounds for time of:
21 Thrusters @ 75#
21 Double Unders

Time: 12:59

OHS

Overhead Squat 5x2
Worked up to 165#

Then:
3 Rounds for time of:
10 KB Clean and Jerk @ 2x 53#
20 Wall Ball Shots, 20lbs.

Time: 7:17

Painstorm July 2009

3 rounds of:

In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.

Rest 1 minute.

Score by total reps: 85

previous score: 98

Biola WOD:

Complete as many reps as possible in 10 minutes of:

95lbs. from Ground to Overhead anyhow

2142

For time:
21 Burpee Pull-ups
42 Box Jumps @ 20"
21 Push Press @ 95#
42 Ring Dips
21 Thrusters @ 95#

Time: 10:14

Rest

Rest Day. Baseball Tomorrow

Tired? So what? CrossFit!

Front Squat 155# x3
Every minute on the Minute for 10 minutes

Then:
For time:
40 Double Unders
40 Split Jumps
30 Double Unders
30 KB Swings @ 53#
20 Double Unders
20 Pull Ups
10 Double Unders
10 Shoulder to Overhead anyhow @ 155#

Time: 7:41

Biola CrossFitters

Back Squat 5x3
then:
2,000 meter row for time

Deads

Deadlift
1x8 @ 215
1x5 @ 255
1x3 @ 305
6x2 @ 355

Then:
50 Ring Push ups

14 minutes of pain

Complete as many rounds as possible in 14 minutes of:
5 Thruster @ 135
5 Burpess

Rounds: 9

Rest

Rest Day

You Must Decide to be Happy.

Yep. Isn't that aggravating? You can't blame it on anyone else, and no one else can do a thing for you. You've just got to decide to be happy, whether or not your logical mind thinks it is rational to be happy and whether or not your moral sense thinks you deserve to be happy. You absolutely will not be happy for any length of time until you decide to, and if you decide to, you can be happy in the face of the most miserable circumstances.

Happy deciding.

Good Clean Fun

Just for fun today...

5 Rounds for time of:
5 Power Cleans @ 185#
5 Handstand Push Ups

Time: 9:06

Biola:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Last Saturday

1.5 mile run w/ 20# dynamax ball

Time: 12:46

100 parallete push ups

Then:
5 Rounds for time of:
7 Chest to Bar Pull-ups
21 Double Unders

Time: 6:33

Abs

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Time: 20ish minutes

Rest Day

WOD: Rest for time:
Time: 24:00 hours.
(Exodus 33:14) And He said, "My Presence will go with you, and I will give you rest."

BIOLA WOD:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps