AMRAP in 20 mins:

400m Run
20 Wallballs
15 Box Jumps
10 Burpees

4 Rounds + 150m Run

After the back squat fiasco on Monday, I decided I could use a few days away from the gym. It was a long time coming and did me well. I did no exercise, save for the burpee challenge and daily walks. I was going to wait until Monday to come back, but needed to punch my card, figuring I would have all weekend to rest before going back regularly. Didn't want to use any weights today, so I did this WOD I saw on Crossfit South Philly.

400m run
50 Squats
400m run
50 Pushups
400m run
50 Situps
400m run
50 Burpees

19:32

Ladder to Hell

20 Pullups
25 Pushups
30 Walking Lunges
35 Thrusters, 75#
40 Situps
45 DB Swings, 45#
50 Burpees

18:48

150 Dips

8:45

-then-

Weighted Pullups 1 x 7

15#, 20#, 25#, 30#, 35#, 40#, 45#

21-15-9 reps of:

185# Deadlifts
50# DB Swings

7:18

This one was tougher than advertised...

Front Squats

5 x 10 @ 135#

Felt great..Maybe could have done 140-145#, but I was spent at the end of each set. Great depth on each squat. Maybe one of my favorite Crossfit exercises..

"Half-Murph"

800m Run
50 Pullups
100 Pushups
150 Squats
800m Run

21:19

Bench Press 3-3-3-3-3-3

155-155-165-175-185-195

-then-

6 rounds:

50 Rope Skips
25 Squats

21-18-15-12-9-6-3 reps of:

135# Front Squat
GHD Situps

13:06

AMRAP in 15 mins:

5 Shoulder Press (Lock out at top), 95#
10 Pushups
15 Back Extensions

9 rounds + 5 Sh. Press

Deadlift – 3-3-3-3
-rest-
5 rounds for time of:
5 handstand push ups
10 burpees

225-245-275(f)-225

"Jackie"

100 SDHP, 45#
50 Thrusters, 45#
30 Pullups

14:24

"Mr. Joshua"

5RFT:

400m run
15 GHD Situps
15 Deadlifts, 185#

21:41

5x Cindy
50 Situps
5x Cindy
35 Situps
5x Cindy
20 Situps

24:16

-rest-

3-3-2-2-1-1-1- Bench Press

135-145-165-165-185-195-205(f)

"JT"

21-15-9 reps of:

HSPU
Dips (2x)
Pushups

9:46

I messed up and did not do 2x dips as a sub for ring dips, so I will not count this as an official JT time.

"Fight Gone Bad"

Do each station for 1 minute. Move immediately into next station. Rest 1 min between rounds. Record total reps.

Wall Ball, 12# - 41-44-39
SDHP, 75# - 26-21-21
Box Jumps - 21-22-17
Push Press, 75# - 20-21-20
Burpees - 14-12-12

1: 122
2: 120
3: 109
Total: 351

4 RFT:

15 Single Arm DB Overhead Squats (Left arm up) 25#

15 Single Arm DB Overhead Squats (Right arm up) 25#

24 Dips

12 SDHP 95#

15:51

"Crossfit Total"

Back Squat: 275-305-325(f)

Shoulder Press: 135-145(f)-145

Deadlift: 275-300-305

Total: 755