NEVER QUIT

1. Warm Up: Sand Bag Get-ups 10 minutes
2. Strength: Work to 1RM Thruster
3. Stamina: 5 Rounds: 3 Thrusters @ 85% 1RM. 6 HSPU. Sampson Stretch
4. Work Capacity: AMRAP 30:
3 x Power Clean (95 - 115)
3 x Hang Squat Clean
3 x Push Press
5. Durability / Awareness: Active Stretch. Breathing exercise - sit comfortably, eyes closed, and do a 10 minute breath cycle of: 6 count in-breath, hold 6 count, 6 count out-breath, hold 6 count.
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1. Warm Up: Rx'd, with dumbbells, worked up from 20#-40#
2. Strength: Thruster 1rm = 155#. Not very happy with this, my explosion on the front squat isn't very good, because I think this is right around my 1rm for a push press as well.
3. 3 rounds as rx'd because of time. Used 135 for the thrusters which felt pretty good, and knees on a 24" box for hspu
4. 28 rounds @ 95#. Happy with this. Did rounds on the minute throughout the workout aside from a couple distractions that threw me off a bit, and each round was unbroken. I was struggling with the push press by the end of the workout.
5. Breathing exercise as rx'd. I really like the breathing exercises, I've been adding them in at other points in the day as well to work on breathing and to help with relaxation.

BRING IT

1. Warm Up: 30-20-10 Box Jumps, Push-ups, Squats
2. Strength: 1 RM Squat Clean
3. Stamina: 15 x Squat Cleans (90% 1RM), 50 x Squat Jumps, 50 x Weighted Sit-ups (45#),
4. Work Capacity: "JT": 21-15-9: HSPU, Ring Dip
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1. rx'd
2. 185. PR by 20 pounds. This was the first time I've really felt good doing full squat cleans, and I could tell a huge difference, as shown by the big PR. Form felt great all the way up to 185. Tried for 190 but just couldn't get under it.
3. rx'd with 155# cleans, and 15# bar for the squat jumps.
4. 13 something. didn't finish. This didn't go well at all. I used 115# and did push press, but could only get through the first 2 rounds before my shoulders were crushed

Fight Gone Bad

Crossfit benchmark workout: Fight Gone Bad

Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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3 Rounds, total score: 327 (122, 101, 104). Not sure what the breakdown was for each exercise off the top of my head. This was my first time doing FGB and I really enjoyed it. The amount of rest in between rounds, and the variation of the exercises really let you go all out each time. In the end I was crushed, but felt fairly satisfied with my score.

Deadlift/HSPU, Short Met-con

Warm-up: 5 min jump rope, DROM drills
20 squats/30 push-ups/20 pull-ups
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5 rounds of:
Deadlift, 3 reps
HSPU, max reps

315/27, 315/18, 315/15, 315/15, 315/15. HSPU done on box with hands on parallettes. Felt pretty good, got a really good shoulder workout
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AMRAP 7 minutes (with a partner)
Sprint 50 m
7 KB Swings (2 pood)
7 DB Push Press (40#)

Finished 5 rounds each. By the last 2 sets I could barely lift the DBs for the push presses, my shoulders were shot.

Push Press Death

afternoon

Push Press: 1-10-1-20-1-30

135, 105, 145, 100, 145, 85.   Glad to get some extra shoulder work.  The set of 20 @ 100 was definitely the hardest, absolute killer.  Probably doing some running later

DROP DEAD

Afternoon

Warm Up: Run 1 mile. 100 push-ups for time.

Strength: 3 RM Dead Lift

Work Capacity / Stamina: For time: 10 rounds: 5 x Dead Lift (185#), 5 x pull-ups then run 800M, then, 10 Rounds: 5 x Push-Press (95#), 5 x pull-ups.

1. 7:17, 3:34 (need to get better at high rep push-ups

2. DL 3rm - 295

3. Part 1 - 6:20. Didn't do part 2 for time because of tear on my palm, did 5 rounds of 5 push press (95#) with 5 strict pull-ups, and then 2x5 strict press with 95...Really liked this workout, going to try again once the hand gets better

Press, Push Press, Row/Clean/Pull-ups

1. Work up to 1RM Press, Push Press
2. 5 rounds of 3 PP @ 90% 1RM:
3. 800m Row
    3 rounds of 20 Squat Clean (95#), 20 pull-ups

    800m Row

1. 120 Press, 150 Push Press
2. 5x3 @ 135
3. 25:07

This time is awful for the workout, I should have done a lot better.  Will do better next time