Deadlifts, box jumps, sit-ups

5 rounds rx'd
5 deadlifts (185#)
10 box jumps (20")
15 sit-ups

7:25

KB swings; running & bodyweight met con

Strength: on the minute for 10 minutes, 10 KB swings (20kg)

Met con:
- 800 m run
- 50-30-20
  Push-up (strict, not games-style)
  Box jump (20")
  Sit-up
- 800 m run

Time: 23:01

Strict press; deadlifts, pike push-ups, box jumps, shuttle runs

Strict press:
85# x 2, 2, 2, 2, fail
75# x 2

Met con: 6 rounds
6 deadlifts (155# Rx'd)
6 pike push-ups (feet on 20" box) - HSPU's were rx'd
6 box jumps (20")
1 shuttle run (10 - 20 - 30 = 120 m total)

10:16

Endurance WOD

Round 1:
100m run
9 box jumps (20")
9 sit-ups
9 burpees
Round 2: 200m / 15 reps
Rd 3: 400m / 21
Rd 4: 200m / 15
Rd 5: 100m / 9

Time: 15:02

Power clean met con

5 rounds:

5 power cleans (105#)
10 burpees
15 box jumps (20")
7 toes to bar
200m run

24:00

Toes to bar were  the hardest - my core is a little tired from Michael!

Met con @CFD

5 rounds:

5 power cleans (95#)

10 handstand push-ups

Rounds 1 & 2: pike push-ups

Rounds 3-5: 30" static handstand hold

20 box jumps (20")

Time: 14:45

Notes - the cleans were intended to be heavy. I probably could have managed 105#, but 115# would have been super tough. Rx'd was 135#!

Pike push-ups felt really hard... box jumps were alright... I'm due for a rest day!

Kelly @CFD

5 rounds:
400m run
30 box jumps (20")
30 wall balls (14#, 10')
- 28:26 -

Did a few step-ups instead of jumps to spare my calves. They felt alright once they got warmed up, but they are mighty tired now!

Box jumps, KBS, SDLHP @CFD

21, 15, 9 reps of:
Box Jump (20")
KB Swings (12kg)
Sumo Deadlift High-pulls (55#)
Time: 5:19

Presses and more @CFD

Ran to the gym: ~1.5 miles, ~12 minutes
Warm-up: 3 rounds of 10 pull-ups, 10 burpees, 10 wall balls (12#)

Skill: floating box jumps. I used a 16" box (I think) and got 26 in 0:30.

Presses: triples
45
55
65
75
85: 1, f
80 x 3
85: f

And then lots of fun stuff around the gym. A little work on handstands, and an introduction to really high box jumps. I got one at just under 36". Fun and addictive, despite the scraped shins.