Max back squat + weighted lunges & box jumps

Max back squat: 245 lbs (PR).

Partner WOD: 15 minutes:

• 100m weighted lunges (45 lbs)
• Box jumps (24")
• Every minute on the minute: 3 burpees

This is a partner WOD; one person does the lunges while the other does the box jumps; they alternate when the lunger returns from his 100m jaunt.

Score = total # of box jumps = 160

Freddie's revenge

WOD:

• Strength : 4 sets of 5 reps back squat @ 205lbs

Rest a few minutes, followed by a lighter version of Freddie's revenge; five rounds of:

• 5 x shoulder to overhead (135lbs)
• 10 x burpees

Time = 14:13.

Whoa, are my shoulders and arms sore! Wicked workout.

Legs 'n core

Today's WOD:

• Strength: Back Squat 4 sets of 5 reps @ 85 % 1 rep max

Rest a few minutes

• 50 Double Unders

Reps of 10,9,8,7,6,5,4,3,2,1 of:

• Wall Ball
• Sit Ups
• Box Jump Squats *

Finish with:

• 50 Double Unders

* the box jump squat is a jump squat where you land on the box then jump off the box and land in your full squat.

Time: 13 minutes and change

Max back squats

Max back squats today: 235lbs (PR).

Goal: 265lbs.

Followed by: five rounds for time (115lbs for the guys/75lbs for the girls)

• 5 Curtis P's
• 10 toes to bar
• 5 box jumps

In which we learn that George had the shit beat out of him. I felt awful, need to rest after working out in 9 of my last 10 days.

CrossFit Total: One WOD, Four PRs

Today I did the CrossFit Total benchmark for the first time. My results:

• Max Deadlift: 345 lbs (PR) [old PR was 325 lbs]
  
• Max Press: 105 lbs (PR) [first official recorded lift]
  
• Max Back squat: 230 lbs (PR) [old PR was 215 lbs)
  
• CrossFit Total = 680 (PR)
  

Max back squat to nasty met con

Did max back squats and made it to 215lbs (PR). Did body weight back squats and managed 7 in a row (@195lbs).

Followed by the following workout:

• 1 Pull up, 1 Burpee, 1 KB Swing (24kg/16kg)
• 2 Pull ups, 2 Burpees, 2 KB Swings
• 3 Pull ups, 3 Burpees, 3 KB Swings

As Many Rounds as Possible in 8 minutes.

Squeezed in 8 - very happy about that. No guy did more than 9.