CFDC Evenings With Your Host, Sammuel Nix

7 rounds, AQAP:
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups

17:26 @ 105#

First day back in the box since Hawai'i... need. more. strength.

Aloha Bitches

Went to Oahu for about 10 days and kicked it North Shore with the one and only Dave P. Fulton. Stayed active with swimming, surfing, sponging, and getting my ass handed to me by Waimea (thank you luv) but while I was there I also worked in a couple of WODs at CrossFit Oahu. The first was a half Murph which was:

800m run
50 pull-ups
100 push-ups
150 squats
800m run

I don't remember my exact time but it was decent. The second WOD was a jerk and muscle-up WOD at 135#. Again, I don't remember my time but I DO remember getting owned by that barbell. I earned the Taro Banana Pancakes that day.
I also worked in some hikes while I was on island. I did a quick trail run up Koko Head and did a longer, treacherous solo climb up the Haiku Ladder. Both were sooper fun.

To Infinity And Beyond

Clean and Jerk
Work up to a heavy double, no more than 85-90% of your 1RM

Grace:
30 Clean and Jerks, 135 pounds

Not sure what I worked up to on the clean-and-jerks. Checked my log and I had done Grace rx'd before: 5:05 previous, 4:09 today... 3:00 tomorrow!

CFDC: to INFINITY and BEYOND

Hurry Up!... And Wait

Low Bar Back Squat
Heavy triple

AMRAP in 20"
5 Unbroken handstand push-ups
10 Box jumps
15 Glute-ham hip-back extensions

245(x3), 265(x1) ugh... dnf
13 ghd's away from 10 complete rounds
Used 1 abmat for 8 rounds, failed, then went to 2

Kind of a strange met-con for me... it was hurry, hurry, hurry then wait, wait, wait

Third And Long

"Quarter Gone Bad"

Five rounds, for total reps of:
15 seconds Thrusters, 135 pounds
Rest 45 seconds
15 seconds Weighted pull-ups, 50 pounds
Rest 45 seconds
15 seconds Burpees
Rest 45 seconds

The clock is continuously running. Move from station to station until all five rounds are complete.

88 @ 135/45
23 thrusters
24 pull-ups
41 burpees

Rikishi

AQAP:
21 Sumo-deadlift high-pull, 135 pounds
800m run
50 Ring dips
800m run
21 Sumo-deadlift high-pull, 135 pounds

12:40 @ 135# sub row

Aguantarse?

Back Squat
1-1-1-1-1

"Heavy Helen"
3 rounds, AQAP:
400m run
21 Kettlebell Swings, 2 pood
12 Chest-to-bar pull-ups

245, 260(f), 255(f)
10:32 rx'd

W/G/M Mash-Up

With a continuously running clock:
5 minutes: obtain a heavy single on snatch
5 minutes: AMRAP of chest-to-bar Cindy
5 minutes: max calories rowed
From the first second of snatching to the last second of rowing, the clock does not stop.
1 round of Cindy: 5 chest-to-bar pull-ups, 10 push-ups, 15 squats

135+215+82=4325# PR on the snatch

Front Squat: worked up to 208x3, then 213x2, then 208x2
Press: worked to 120x3, then 130(f), then 125x2... Ugh

Noah's Ark

Overhead Squat
15-15-15

5 rounds, AQAP:
10 Thrusters, 95 pounds
20 Pull-ups

95x15, 105x15, DNF... hyper-weak-sauce
13:26 rxd

Thanks for the tips/push Noah... always appreciate it! Gotta get that thruster technique squared away... I'm wayyy too loose on those things

Get Tall

Tall Clean
3-3-3-3-3

AQAP:
30 Box jumps, 20 inch box
12 Burpees
12 Cleans, 135 pounds
20 Box jumps, 20 inch box
9 Burpees
9 Cleans, 135 pounds
10 Box jumps, 20 inch box
6 Burpees
6 Cleans, 135 pounds

145#
7:15 rx'd

On The Move

Weighted Pull-Ups
3-3-3-3-3

Partner Running Cindy
With a partner, as many rounds as possible in 15 minutes:
400m run
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

45x3,53x1(damn)
50x2(double damn)

Did the met-con with Tolbs, we were 9 squats short of 17 rounds and ran 5 laps (1.25 miles) each. Thinkin we ran too much/too fast.