7/28 @ 5pm

Squat Clean

AMRAP 7 Minutes
4 Deadlifts (225/155)
8 Ring Dips/Push-ups
12 Box Jumps (24/20)
Post loads and times to comments.
If you cannot do ring dips, do not use bands. Do push-ups.

Squat Clean:  85-85-105-110 PR (failed at 115)

Rounds:  5+18 (105lb dead lifts, knee pushups)

7/26 @ 6pm – “Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time: 23:48

Used a silly amount of bands to get through the freaking pullups…..not quite sure I really got to 100, I’m guessing my counting was off a little since they sucked so bad.  Did as many pushups rx as possible, but that was probably only about 30 then went to knees.  This was WAY easier with jumping pullups about a month ago….my time was around 18 minutes.

Angie is a whore.  🙂

7/20 – Running

1.72 Miles

Time: 18:37

Wayyy to hot outside….

7/19 @ 6pm

5 Rounds
Row 1 Minute
Rest 1 Minute
Push-ups 1 Minute
Rest 1 Minute
KB Swing One (53/35)
Rest 1 Minute
Post total reps plus calories. Row calories are multiplied x2.

Total: 362 w/knee pushups

This was pretty brutal.


7/18 @ 5:30pm – “Fran” – Patriot

Scale this such that you finish in under 4 minutes. Best to use the same rep scheme, but switch to jumping pull-ups when your pull-ups give out and use a weight that will let you get through all the thrusters with no more than one break per round.

Overhead Squat

Thrusters (95/65)


My hand placement is totally off on the OHS….my wrists and left shoulder wanted to die so I didn’t try going any heavier.  Pretty sure I could get more weight up if I could get the hand placement right and stabilize my core a bit better.  Haven’t done these in a while so I’ll have to work on them more….

METCON – “Fran”
Scaled to 55lbs and jumping pullups
Time: 4:04

7/9 – Running @ the Jersey Shore

2.12 Miles

7/8 – “Morrison” – CrossFit Lithium

Wall Ball
Box Jumps
KB Swings

Time: 21:38
(the entire class started on 40 instead of 50)