WOD:

• 7 back squats ( 185 lbs)
• 10 ring push ups
• 200m row

Rest 2mins

• 10 back squats
• 7 ring push ups
• 400m row

Rest 2mins

• 7 back squats
• 10 ring push ups
• 200m row

Rest 2mins

• 10 back squats
• 7 ring push ups
• 400m row

Row and Snatch

WOD (6 rounds):

• 1 min. row for calories
• 1 min. rest
• 1 min. to get one rep of a clean and jerk or snatch (basically do your one rep anywhere within the minute, when you feel ready)
• 1 min. rest

5 rounds

WOD (5 rounds):

• 5 shoulder presses (95 lbs)
• 7 burpee knees-to-elbows
• 200m row

Partner up on this workout. One partner does a round, then the second partner does a round. Each partner does 5 rounds.

My times:

1:50, 1:45, 1:44, 1:48, 1:53

WOD: 3 sets of 3 power cleans (175 lbs)

Cookie (5 rounds):

• 10 dumbbell floor presses (40 lbs each)
• 10 sit ups
• 200m run

I finished in 8:57.

Overhead Squats

Cookie:
2x:

• 7 wall ball (20 lbs)
• 7 pull ups
• 30 double unders

2x:

• 5 burpees
• 5 box jumps
• 200m run

2x:

• 3 handstand push ups
• 3 dead hang pull ups
• row 200m

I didn't note my time, but I finished 3rd or somewhere close to that.

WOD:

• 3 set of 5 overhead squats (115 lbs)
• 3 overhead squats (155 lbs)
• 1 overhead squat (190 lbs)

I failed an attempt for one rep at 200 lbs. 190 lbs was easy. Could have gotten it for two reps. I'm shooting to get a 200 lb overhead squat by the end of the year.

Amazing "Grace"

I participated in the charity event, Barbells for Boobs..., at CrossFit Santa Cruz Central today. All money goes to Mammograms in Action. After donating some money, we do the "Grace" workout.

WOD ("Grace"): 30 clean + jerks (135 lbs)

This was my first time doing "Grace". I finished in 8:04.

Three

WOD 1:

• 600m row
• 200m run
• 400m row
• 400m run
• 200m row
• 600m run

My time was 11:21 or something.

WOD 2 (3 rounds):

• 7 back squats (185 lbs)
• 7 burpee pull ups

My time was 4:57.

WOD 3 (as many rounds as possible in 5 mins):

• 15 sit ups
• 10 KBS
• 1 rope climb

I got 3 rounds.