Warmup 400 before the WOD

First part of WOD 1.
800m sprint. First back. :)

WOD 1:
8 min on the clock
Run 800m then AMRAP dumbbell snatches (40#) with time remaining.
Run was 3:22 and I got 82 snatches with the remaining time. RX.

Rest 5 min

WOD 2:
AMRAP 8
50 double unders
40 wall balls
30 KB swings 53#
I got 1+40. This was INSANELY HARD.

Warmup jogs...2 x 200.

5 x 100

Warmup WOD:
With ONLY 70% effort, perform 2 rounds of:
Run 200m
Row 250m
3 skin the cats
3 wall walks

I love skin the cats...they really help my shoulder mobility. And I love working on the rings.

AMRAP 12:
7 deadlifts 225#
8 HSPU's
9 burpees
100m run

SO...the deadlifts were awesome today...my back is ummm...back...in order again. No pain this time. I didn't have any trouble stringing the HSPU's until round 3 where I started doing them 4 at a time. Other than that, I was pretty strong the whole time. I really liked this WOD.

5+3 was the score today. Pretty far up in the ranks today, where most of the scores were in the 3's and 4's. Greg got 6 and Jaci got 7 but they're superstars of course.

From home to the box. It was very windy out there today.

From the box to the shop to drop something off.

From the shop back to home. As much as I had a tailwind, it didn't matter, as my legs were just toast from the WOD.

5 sets to find a 3RM front squat. New PR at 195#.

WOD:
40-30-20-10 reps of
Box jumps 24"
Situps
Push press 75#

This was a great WOD...I am getting much better at the box jumps now that my legs are getting stronger.

Welcome to retail holiday shopping. NO workout today cuz I couldn't even get 5 minutes away from the shop to eat, nevermind an hour to work out. :(

CrossFit run splits.

Box jumps. Max height. Got to 36". I'm a bit disappointed since I've ben doing 36" box jumps for over a year. Couldn't get to 38". :{

4 RFT:
5 burpees
10 power cleans 115#
20 thrusters 30#
30 double unders
400m run

I was really hoping to get under 22 minutes on this one. That'd be sub 5:30 per round. I was there until the last run...then I just couldn't run anymore and I had to walk. UGH.

Rest day today.  Work was insane yesterday...I ran around like crazy for 10 hours.  Another busy retail day today so I'll be on my feet all day for another 8 hours. 

CrossFit run splits.
400m warmup run
2 x 400 in the WOD

WOD:
Run 400m
20 pullups
10 cleans 135#
15 pullups
15 cleans 135#
10 pullups
20 cleans 135#
Run 400m

This was way harder than it looked.