5k row

Rowed 5,000 meters today in 19:22.

10, 9, 8, 7...

WOD: 10, 9, 8...1 of:

• Deadlifts
• Push-press
• Squat clean

@115 lbs.

Took me 22:56. Very proud of this one because I just chipped and chipped away at it -- and all fully prescribed, the kind of workout that would have been unthinkable for me only a few months ago.

Thrusters and pull-ups

From CrossFit Connection:

No...its not FRAN....but I think it might be worse...ok maybe not worse but longer with way more reps and its going to put a BIG dose of HURT on. I know those first few rounds will feel ok the after that the minute rest is going to feel like it is getting smaller and smaller and smaller.

WOD

• 1 Minute of Thrusters (95 lbs/ 65 lbs)
• 1 Minute of Pull ups
• 1 Minute of REST

7 Rounds.

Wow, this was hard. First set was great (32), but it was a quick down-hill after that with my last three sets at 16, 16, and 18. Felt quite sick during the entire thing and it took me quite a while to recover afterward.

Max push-press

Matched my previous PR of 145lbs.

After that we did AMRAP 8 minutes of:

• 7 sumo deadlift high-pulls (95lbs)
• 9 knees to elbow
• 11 push-ups

Squeezed in 5 rounds.

Max front squats

Maxed out at 205 lbs (PR).

Then we did a group workout with one partner doing 200 wall ball shots and 200 kettle bell swings (20kg). Took us 16:11.

Also played hockey tonight. We lost 5-4, but I had a very nice assist.

Terrible Twenty

WOD:

• 20 x pull-ups
• 20 x push-ups
• 20 x wall balls
  
• 300 meter run with medicine ball
• 20 x burpees
• 20 x lunges
• 20 x wall balls
• 300 meter run with medicine ball

Twice!

Time = 29:54. Much harder than it looks.

Heavy squat cleans and push jerks

WOD

• 6 Squat Cleans (135lbs/ 85 lbs)
• 8 Knees to Elbows
• 3 Push Jerk/Split Jerk (135 lbs/85 lbs)
• 200 m sprint

4 rounds

Time -- I forget, somewhere between 15-17 minutes.