CF908

Burgener Warmup

10 wall squats

3 front squat at 135, 140, 145, 150, 155lb

"Karen" as rx'ed:

150 wall balls for time with 10' wall, 20lb ball

Finished in 11:15

25 rep splits: 1:00, 1:30, 2:00, 2:15, 2:15, 2:15

CF908

"DT" scaled:
5 rounds for time:
12 deadlift 95lb
9 hang power clean 95lb
6 push jerk 95lb
Finished in 12:56
Rounds: 1:15, 2:05, 2:50, 3:40, 3:06

West Boca WoD

4 rounds for time:
150 single-unders
20 wall balls
5 renegade rows per side
5 muscle-ups*
Completed in 23:25

Subbed 2 pullups and 2 dips for 1 muscle-up.

100% Humidity

15:00 AMRAP:

15 burpees

200m run

15 pushups

200m run

Completed 4 full rounds

Not a lazy Sunday

Dropped by the Crossfit Hardcore in east Boca for a workout, got warmed up while some newbies wheezed through a newbie WoD in the background. Had to get my oly in.

Burgener Warmup
10 overhead squats 45lb
Power snatch: 3 at 65, 96, 115lb
Power clean and jerk: 4 at 135lb

Right about then, the newbies bounced and the regulars rolled in. Having no real plan myself, I joined two of them for their WoD.

3 rounds for time:
15 kettlebell swings 45lb
20 GHD situps
50 double-unders*
400m run
Finished in 13:33

*100 single-unders in rounds 2-3

Run

3mi in 21:45 (7:15 pace)
1mi splits: 6:45, 7:15, 7:45

Pullups

10 strict pullups
5 strict, 5 kipping pullups
10 kipping pullups

Run, Bench

3mi in 20:40 (6:53 pace)
1mi splits: 6:17, 7:10, 7:13
0.5mi splits: 2:57, 3:20, 3:28, 3:42, 3:45, 3:28

Bench press: 6, 8, 6, 6 at 140lb

Run

1mi in 6:22 (3:02, 3:20)
1mi in 7:49
1:00 walking rest (0.1mi)
0.8mi in 6:20 (7:45 pace)
2:00 walking rest (0.15mi)
0.85mi in 7:00 (8:14 pace)
4:00 walking rest (0.2mi)
0.9mi in 7:00 (7:47 pace)

Total: 5mi in 41:31 (8:18 pace)

Beach Run

1.15mi in 9:00
3:00 rest
1.15mi in 8:40

Blisters on my toes.