5 Rounds
3 - Power cleans 95lbs
6 - Pushups
9 - squats
Do this as many x in 3 minutes and then rest 1 minute you just did 1 round

19 rounds rx'd

I got this one off the crossfit Langley site and it was a goodie!

Front Squat
10-10-10-10-10 reps
65lbs - 95lbs - 100lbs - 105lbs - 105lbs

I felt a little wimpy with the weights but I HATE hight reps and yes 10 is high to me give me heavy loads for 1 or 2 reps and I'm happy! My body is sore from yesterday boy!

Monday August 25th

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Rx'd 53.29

Broke in to 10/20/30 X 10
don't have 1 mile marked out so I did 2 800m runs on my last one I was feeling close to HELL! I had absolutely no positive thoughts in my head just get this bloody thing done.

For time:
Run 800 meters
65 pound Shoulder press, 21 reps
Run 800 meters
65 pound Push press, 21 reps
Run 800 meters
65 pound Push Jerk, 21 reps

17.16

Yippee it's Friday!

Taking a day of rest today! Holy crap my body is tried after this week! Feels so good though to be back on my program:)

Thursday August 21st

500m row
20 H.P Cleans
500m row
20 body rows on the rings
500m row
40 sit ups

5 rounds
5 pull ups
10 push ups
15 Air squats

Wednesday 20th

Warm-up
Skipping

Push Press
45lbs X 10 - 65lbs X 10 - 95lbs X5 - 105lbs X 5 - 95lbs X 5

Deadlifts
45lbs X 10
95lbs X 5
135lbs X 5
205lbs X 5
215lbs X 5
225lbs X 5

Ring pushups
10 - 8 - 8 - 6 - 6
Ab wheel
3 X 15

Tuesday August 19th

After working 91/2 hours today I found it tough to get going but once I just got on my gear and went @ her it felt pretty good! I turtled a bit in the workout but I got-r-done!

7 rounds
7 power snatches 45lbs
200m row
10 KTE's
10 Box jumps

KTE's were a b@#%h!

Monday August 18th

Okay so today is where I'm getting back on track after taking sometime off and getting use to a new routine.
Last time I did this workout I did 140lb BS but thought I would do 95lbs today I could have gone heavier but tomorrow when I'm still walking I'll be happy I did 95lbs:)

12 Bench Press 35lb DB's / 12 Back squat 95lbs / 15 pullups / 300m row
9 Bench Press 35lb DB's / 9 Back squat 95lbs / 12 pullups / 300m row
6 Bench Press 35lb DB's / 6 Back squat 95lbs / 9 pullups / 300m row
3 Bench Press 35lb DB's / 3 Back squat 95lbs / 6 pullups / 300m row

3x10 Ab wheels

Tuesday August 5th

2000m row
time was low 8's but don't know exact
Played around with some pull-ups and Ab wheel after I recovered:)