Regional WOD
21-15-9
Deadlift(235)
Box Jump(30)

8:13

*Prescribed weight is 285. Would have been a 20 minute workout for me at that weight. First time doing 30 inch Box Jumps, my calves are in rough shape so I couldn't risk trying to rebound these but they feel manageable for sure.

Wittman
7 Rounds
15 KB Swings(1.5)
15 Power Clean(95)
15 Box Jumps(24)

19:21(RX)

WOD
1 Mile Swim

34 minutes

*this is actually a main site WOD and a nice change of pace. Almost immediately exposed my lack of shoulder mobility and I had to resort to breastroke for some laps. Way back in the olden days I was a competitive age group swimmer with a nationally ranked 100m backstroke....no sign of that in the pool today.

Midcoast Crossfit in Old Saybrook CT

Strict Press 1-1-1-1-1
*maxed at 120. No improvement on this since november.

WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Wall balls(20)
Box Jumps(24)

8:50(RX)

Midcoast Crossfit in Old Saybrook CT

Helen
3 rounds
400m Run
21 KB Swings(1.5)
12 Pullups

9:11(RX)

Crossfit Southie in Boston

Deadlift 5x5(295)

WOD
4 rounds
6 Power Cleans(155)
20 Box Jumps

4:57(rx)

GHD Annie
50-40-30-20-10
Dunders
GHD Situps

14:47

OHS 3-3-3-3-3-3-3-3-3-3
*with a running clock every two minutes. Worked up to a dubious set of 155.

Jeremy Sr.
21-15-9
OHS(95)
Burpees

6:37(RX)

Fran
21-15-9
Thrusters(95)
Pullups

5:38(RX)

*confession: I've never done fran before. I've done fran-like WODs and during hellweek last july we did some sealfit version thing but I didn't really have pullups back then. I was secretly hoping to break 5 minutes but this time seems more in line with my current fitness level to be honest. Pretty happy overall and think sub 5 is completely doable. I also wanted to make sure I beat Rob(ladies rx)lambrechts' time, which I did, so thats a plus. Curious to see how everyone does on this today...no fucking excuses.

Warm up: farting around and talking to DanM and Lisa

Plank Hold: 2x3minutes

10 Shuttle Runs

Senior Chief
5 rounds, 3 min AMRAP, 1 min rest
4 Power Cleans(135)
5 Burpees
6 Jumping Squats

16 rounds(RX)

Strongman Circuit:
sled pulls/ball slams/jump squats/sledgehammer

WOD#1
4 rounds
800m Run
*score is slowest time: 2:28

WOD#2
5 rounds
30s/30r(Row Intervals)
*score is shortest distance covered: 153m

*incredibly hard and incredibly helpful day of work. By the end I was on the ground gasping.

Tabata: Hollow Hold

Squat Clean 1-1-1-1-1-1
*felt solid up to 185 and stopped there

Elizabeth
21-15-9
Squat Clean(135)
Ring Dips

14:30(RX)

CFE 3x3(Row)
*Hold avg distance over 3 minute intervals with 3 minutes rest between each. 840m Avg.

*Good Luck to Rob L this weekend on Iron Man St George.

Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

37:41(RX)

*rob just texted me "suggesting" I should have done this with a 20lb weight vest. bastard.

2K Row @75/80% effort: 7:27

Power Snatch
*worked up to 135

WOD
21-18-15-12-9
Power Snatch(95)
Wallballs(20)
K2E

19:22

Games WOD 11.6
AMRAP Ladder 7 minutes
Thruster(100)
C2B Pullups

Score: 74 reps

*totally satisfied with this score. One rep away from completing the 15 thrusters. I need to give total props to Aaron for helping me stay well paced on this. Aside from being one of the best crossfitters at Lalanne he's also a great coach. Thanks Aaron.

*So glad to be done with this and so glad I participated. Big takeaways from this experience are 1) Learn to strategize. I always tend to go max effort from the start and then the last few minutes of my workouts are shot. If the goal is to accomplish "work" in a given time domain then you should apply some thought and planning to what that work is based on your skills and abilities. 2)I need to get stronger in absolute terms. 3)I love the community at LLF(already knew this but just deepened my appreciation even more)

WOD #1
Against a 6 minutes clock:
Row 1,000m
Max reps Hang Squat Clean(95)
score: 24

WOD #2
As many rounds a spossible in 10 minutes:
30 DoubleUnders
30 Overhead Walking Lunges(45)
score: 4 rounds(240reps)

WOD #3
For reps:
3 minutes Air Squats
2 minutes Ab-Mat Sit-Ups
1 minute Push-Ups
score 106/62/15

I have a very strong feeling that I'll be feeling the wrath of wod#2 for a few days. Gonna hit 11.6 tomorrow. Ready for that to be over.