July 30th, 2013 
Crossfit Las Vegas
Back Squat 7×2@135lbs (back and hips felt okay, can increase)
4 Rounds of:
10 Push Press
20 Front Rack Lunges
30 Deadlifts
@ 75lbs
DNF
2R+10+20+18 @ 15 Min Time Cap
Archive for July, 2013
WOD 072913
WOD 072813
100 Burpees
9:45
CrossFit Games 2013
-
- The Loot
WOD 072513
Crossfit 1440, 2018 Lomita Blvd #10, Lomita, CA 90717
EMoM 10M @ 65lbs
1 first pull
1 high pull
1 snatch
21-15-9 of:
Deadlift @155lbs
Bar Jumping Burpee
10:21
WOD 072313
Crossfit Invictus, San Diego
4 Rounds
Front Squat Reverse Lunge x8
Pull Ups x8
Followed by: 15 Min AMRAP
10 Thrusters @ 75 lbs
5 Burpees
Team WOD with JH
Result: 11R + 5
WOD 072013
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
51:42
WOD 071713
Weighted Pull Ups 3-3-3-3-3 or Strict Pull Ups 5×8
16-16-16-16-16
Then:-
In 7 minutes, complete as many reps as possible of:
Kettlebell Snatches @ 24kg/16kg
Rest 2 minutes, then:-
In 7 minutes, complete as many reps as possible of:
Kettlebell Clean & Jerks @ 24kg/16kg
89/59 (16kg)
WOD 071613
Bench Press
10×10 @ 45kg
8th set – 9 reps
9th set – 8 reps
10th set – 9 reps
WOD 071513
Press 5×3 @ 85-90% of 3RM
*refer to 071013.
35kg
Then:-
In 15 minutes, complete as may rounds as possible of:
10 Burpees
10 Pull Ups
10 Kettlebell Swings @ 24kg/16kg
4R+10+10+5 (time to work back on metcon)
WOD 071013
Press 3-3-3-3-3
30-35-38-39-40
Then:-
In 15 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats
11R+5+10+14
Beginner: Scale movements as necessary.
Advanced: Chest-to-bar pull ups.
