Front Squats

The WOd:

Front Squats
5, 5, 5

Weight: 225

Max effort deadlift

Deadlift
1, 1, 1, 1 ,1

Weight: 415

Finally, a new PR

Karen

"Karen"

150 Wallballs for Time

Time:  8:44 (pr)

30 Muscle Ups for Time

This was actually in another workout:

15 Minute Time Cap:
30 Muscle Ups
200 Double Unders
Wallballs until the end of time (3 burpees each time you drop the ball)

Reps: got through 62 Wallballs

30 Muscle Ups for time: around 5:10.

Situps, Pushups, Pistols, Burpees

All Bodyweight:

3 Rounds for Time:
40 Situps
30 Pushups
20 Pistols
10 Burpees

Time: 10:34

Not too bad. I had to breack up the Pushups. Pistols felt solid. I started to fatigue in the higher reps in the last two rounds.

Push press

Push Press

3, 3, 3, 3, 3

Weight: 135, 155, 165, 175, 185 (pr), 195 (f)

Nasty Girls

One of my favorites:

"Nasty Girls"

3 rounds for time:
50 squats
7 muscle Ups
10 Hang Power Cleans (135)

Time: 7:55

The Bear Complex

Bear Complex

7, 7, 7, 7, 7,

Weight: 95, 115,  135, 155, 160(f)

Murph

We all know what Murph is:

For Time:

Run a Mile
100 pullups
200 pushups
300 Squats
Run a mile

Time:  34:55

Split Snatches and Running

3 Rounds for time:

21 Split Snatches at 75 lbs
Run 500m

Time:  13:38

Front Squats

Front Squats

10, 10, 10, 10, 10, 10, 10

Weight:  115, 135, 155, 165, 185, 205 (f), 205 (f)

The Fundamentals

“The Fundamentals”

2 Rounds for Time:

20 Wallballs (20/14)
20 Clean and Jerk (135/95)
20 Box Jumps (30/24)
20 Pullups
20 Hand Release Burpees
Run 500m

Time:  23:00 and change