Barbell complex
6X - DL+P.clean+F.squat+P.press+B.squat+P.Jerk
75lb-85lb-95lb
The 95lbs felt heavy but finished Rx'D

3 Rounds
6 - pullups
6 - pushups
6 - push press (sandbag)
6 - DB swings 45lb
6 - K2E

Don't know my time but completed Rx'd

What does Rx'd mean? That you preform exactly what the workout is. The awesome thing about Crossfit is that everything is scalable to the level of the athlete the goal is to Rx all workouts but most athletes take time to build up to a CrossFit WOD.

No training this weekend it was all about Brianne and David's "BIG DAY"

Front squats
2-2-2
115lbs - 125lbs - 145lbs
Bench press
2-2-2
85lbs - 95lbs - 105lbs

Ring dips
3 sets of max reps These were barley happening today I think I got 2 in a row SWEET:) Okay what can I say I think my body was tired....... holy excuses!!!!!
14 ab wheel 4X's

Holy crap was I dragging my ass today! Just basically went through the motions to get r done

Team Ladder
5 - Rounds 1-3 Push jerk @ 80%BW
I used 115lbs and my arms were spent by round 2! I worked with the super team Chad and Leanna & got-r-done:)

1 - Set each arm 1-4 TGU 35lb
Right arm really was no problem left arm was a little harder thats for sure.

1-10-1 Elevated pushups feet must be higher than hands

Unfortunately I didn't get to finish this part as we were running over time and my bootcamp crew was ready to rock and roll! I got to the first set of 9 and I was struggling bad that was one tough SOB! I'll have to try and make up for that today:)

5 Rounds
7 - Hanging DB cleans 30lb DB's
15- DU's
4-Sandbag around the world

My DU's sucked today which is frustrating because usually I can fire those bad boys out! All felt good 8:02 Rx'd

Weighted Pullups
5-5-5-5 15lb DB
All broken up I have a real challenge with these bloody things but it's slowly getting better. CrossFit can always point out your weakness but it's about over coming them and working with what you got. Everyone has their own strengths & weaknesses!

Monday's WOD

3 Rounds
Rowing 20 sec. on 10 sec. off 4x
2 - minutes of 5 pushups and 5 pullups

The rows felt good my legs were getting a good pump. Not sure how many rounds I got of the push & pulls but I wasn't moving super fast I was actually being a bit of a wimp because my hands are sore:)

4 Rounds
6 - Sandbag to shoulder full clean + 12 sandbag getups

This one was awesome I love this sort of training!

REST DAY........