1 mile run
40 Pistol (20 R/L)
1:00 Accumulated L-sit

5 RFT:

20 Lunges
10 Burpees

6:48

Find 1RM for Push Press.

165lb

10 x5 Pistols

Mostly played around with pistols and abs today...

5-4-3-2-1 reps of:

Deadlift/Bench Press

Alternate between the two...Go heavy.

Deadlift: 205-235-255-275-300lbs
Bench Press: 155-175-185-200-215lbs

Shoulder Press 3-3-3-3-3-3-3

95-105-115-120-125-130-135

Bench Press 6 x 2

170-175-185-195-200-205lbs

21-15-9 reps NFT:
115LB OHS
Pullups

Deadlift 3-3-3

225-255-285(2)lbs

10-9-8-7-6-5-4-3-2-1 reps of:

65lb DB Swing
Situps

Crossfit Games 2009 Final Workout

15 Hang Squat Cleans, 115#
30 KTE
30 Box Jumps
30 Push Press, 45#
30 Tuck Jumps
30 Burpee Pullups
15 Thrusters, 115#
30 OWLs, 45#

Timer got messed up during WOD.

OHS 15-15-15-15 @ 95LBS

Bench Press 21-18-15-12-9-6-3 @115lbs

Deadlift 5-5-5-5-5

205-225-245-255-275lbs

4 RFT:
20 Pullups
20 Pushups

15:26

Shoulder Press 3-3-3-3 95-105-115-125lbs

-then-

1 x 12 @ 85lbs

100m OWL @ 35lbs

800m Run
15 Pistols (R/L)
50 Situps
12 Pistols (R/L)
50 Situps
9 Pistols (R/L)
800m Run

16:42

"Lynne"

5 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 10-7
2: 12-8
3: 10-7
4: 10-7
5: 10-5

Bench Press: 53
Pullups: 34

Total Reps: 87

50 Wallballs
9 Deadlifts, 205lbs
30 Wallballs
15 Deadlifts, 205lbs
10 Wallballs
21 Deadlifts, 205lbs