17 - 23 August

Monday 18 August 2014
[1]  Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight:  95, 105, 115, 125, 130
immediately followed by…
[2]  Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight:  135, 145, 155, 165, 175
immediately followed by…
[3]  Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
Weight:  165, 175, 185, 190, 195
[4]  Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% (235) of 1-RM (385)
*Set 2 – 4 reps @ 70% (275)
*Set 3 – 2 reps @ 80% (315)
*Set 4 – 6 reps @ 70% (275)
*Set 5 – 4 reps @ 80% (315)
*Set 6 – 2 reps @ 90% (350)
*Set 7 – 4 reps @ 85% (330)
*Set 8 – 4 reps @ 85% (330)
[5]  3 Rounds UT
6 Strict Deficit Pushups - 1st Strict, 2nd 4", 3rd 6"
15 Second L-Seat Hold on rings - 3rd 20 sec
10 from knees box jumps - 1st reg, 2nd 8", 3rd 12"

Tuesday 19 August 2014
[1]  Five sets of:
- Narrow-Grip Overhead Squat x 3 reps @ 3311 135, 155, 155, 155, 155
Rest 90 seconds
- Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 (32lbs) *I need to do this more often
Rest 90 seconds.
[2]  Bench Press
*Set 1 – 5 reps @ 60% (155) of tested 1-RM (260)
*Set 2 – 3 reps @ 75% (195)
*Set 3 – 1 rep @ 85% (215)
*Set 4 – 3 reps @ 80% (205)
*Set 5 – 3 reps @ 85% (215)
*Set 6 – 2 reps @ 90% (235)
*Set 7 – 8 reps @ 75-78% (195-202)  Set 7&8 I did reps till in hit 16 (6-4-3-3)
*Set 8 – 8 reps @ 75-78% (195-202)
Rest exactly 2 minutes between sets.

Wednesday 20 August 2014
[1] Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50(175), 60(205), 70(235), 75(250), 80(265), 85(285)
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
[2] Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60(160), 65(175), 70(185), 75(205), 80(215), 85(225), 85-90(230), 90(235), 90-95(245), 95-98(255)
[3] Every minute, on the minute, for 30 minutes: 15 Minutes.
Minute 1 – 20 Jumping Squats 75lbs
Minute 2 – 15 Unbroken Wall Ball Shots 20lbs
Minute 3 – 10 Toes to Bar
*Suppose to be 30 mins, but I was running out of time (10 rounds)
*Suppose to be jumping lunges, but those were way to hard and would take me up to the minute or more.
*Suppose to be 30lb WB, only had 20lbs.

Thursday 21 August 2014
Rest Day - Planned
[1]  Soccer Game

Friday 22 August 2014
Rest Day - Unplanned

Saturday 23 August 2014
[1]  EMOM for 10 Minutes
Backsquat x 1 rep
Sets 1-2 - 55% (225)
Sets 3-4 - 65% (275)
Sets 5-6 - 75% (305)
Sets 7-8 - 80% (315)
Sets 9-10 - 85% (335)
[2]  Every 90 Seconds, for 15 minutes (10 sets)
Split Jerk x 1 Rep
Loads by %:  55(135), 65(160), 70(170), 75(185), 80(195), 85(205), 90(220), 95(230) failed @ 230 and injured wrist during bail.  Elbow got caught ontop of jerk box as the weight was being dropped, so impact was all on my wrist.   95+(235), 95+(240)
[3]  For Time:
Double Unders - 150-120-90-60-30
Toes to Bar - 50-40-30-20-10
*Alt. between.
Time:  15:39rx

10 - 16 August

Monday 11 August 2014

[1] Hang Snatch 5RM: Weights: 145, 155, 165
[2] 1 Power Clean + 5 Push Press: Weights: 165, 185, 195, 205, 195, 185, 165 (for 10 reps)
[3] 20 Rep Squat: 13 reps @ 295lbs. *Just wasn’t feeling it today
[4] 3 Rounds for time:
12 Overhead Walking Lunges @ 135lbs
*Drop bar and snatch at 6 Rep mark
30 Double Unders
3 Muscle Ups
Time: 8:01

[5]  4 rounds (UT – untimed)
10 GH Raise
10 GHD Situps

Tuesday 12 August 2014

[1] Front Squats 5-5-5-3-3-3-1-1-1:
Weight: 3×5@245, 3×3@275, 3×1@305
[2] 4 rounds for time:
5 Muscle Ups
10 Deadlifts @ 225lbs
20 Wallballs
Time: 11:51

Wednesday 13 August 2014

AM:
[1] For Time:
Reps of 15-12-9
Thrusters @ 155lbs
Bar Facing Burpees
Time: 9:09
*Thrusters reps: 15 (6+5+4), 12 (4+4+4), 9 (4+5)
[2] For Time:
50 Toes 2 Bar
40 Pushups
30 Pistols
20 Strict Pullups
10 Box Jumps @ ~40inch
Time: 10:51
PM:
[1] For Time:
5 Rounds:
20 KB Snatches @ 24kg (10 per arm)
200m Run
30 ABMAT Situps
Time: 14:59

Thursday 14 August 2014
[1]  Rest Day

Friday 15 August 2014
[1]  20 Rep HBBS @ 295lbs for 20 Reps
[2]  Do 7 Sets of the following complex; find max weight.
*Must do the movement as prescribed; no combining movements (squat clean thrusters... vs power clean+Front squat+Push Press)
- Deadlift
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Snatch Grip Push Press
- Overhead Squat
Weight:  135, 145, 155, 165, 185, 205, 215, 225 @ push press, 225 with push jerks (easy), 235 fail at snatch grip push jerk
[3]  6 Rounds for time:
5 Clean & Jerks @ 135lbs
+1 Muscle Up to each round (round 1 do 1, round 6 do 6)
Time:  7:15 *first 3 rounds unbroken and continuous movement.  Forcing myself to stay tight and not do singles.
[4]  Hand Stand walk skillwork.

Saturday 16 August 2014
[1]  Split Jerk Skillwork
- 5x Half Split push jerk:  45, 75, 95, 125
- 5x Pressing Split Jerk Drop (from toes): 45, 75, 95, 95
[2]  5 Rounds for time:
5 Overhead Squats @ 135lbs
10 Toes 2 Bar (unbroken)
15 KB Walking Lunges, Front Racked @ 24kg each arm
20 Double Unders
Time:  13:10
[3]  10 Min EMOM - UNBROKEN
1st Min:  6 Bench Press @ 145lbs
2nd Min:  6 Power Cleans @ 165lbs
10 Reps on the last round; atleast 6/10 unbroken

3 - 9 August

Arrived In Misawa, Japan!!!

Tuesday or Wednesday 5/6 August 2014

First WOD in Japan!!!
[1] Front Squat + Back Squat complex (work up to heavy today’s max): 3 FS x295 + 6 BS x295 (use rerack quickly to transition front to back, otherwise unbroken)
[2] Forgot exactly what the WOD is above, but this is what I did:
For Time:
50 Double Unders
21 Front Squats @ 135lbs
21 GHD Situps
21 Toes 2 Bar
15 Front Squats @ 155lbs
15 GHD Situps
15 Toes 2 Bar
9 Front Squats @ 185lbs
9 GHD Situps
9 Toes 2 Bar
50 Double Unders
Time: 12:10rx
First WOD in Japan; 4/5 Days of no WODs. My legs hurt today on this one.

Thursday 7 August 2014

[1] Find a heavy set of the following complex, then do it for 7 sets:
1 Power Snatch + 2 Snatch Grip Push Press (behind neck) + 2 OHS with 2 sec. pause at bottom.
Weights used: 165, 165, 165, 165, 175, 175, 175
[2] For Time:
*Alternating between movements:
Row For Calories: 20-18-16-14-12-10-8-6-4-2
Push Press/Jerk @ 135lbs: 10-9-8-7-6-5-4-3-2-1
Time: 13:10 unbroken.

Friday 8 August 2014

[1] 20 Rep Back Squat: 20 @ 275
[2] For Time:
21-15-9
Deadlift 315lbs
Box jump 24”
Time: 13:10 *I really need to deadlift more often
*Power Clean 225 + Front Squat to put the bar on the rack
[3] 5 Rounds (UT)
5 Strict Press @ 135lbs
10 Pistols
Then 2×5 Muscle Ups

22 June - JULY - 2 August

Well... I missed posting for a few weeks + a month.  Things got really busy all of a sudden with my PCS to Japan.  We took a trip to my parents house for a few weeks, then when we got back we have been outprocessing and doing plenty of packing.

Don't worry though, we have still stayed busy the workouts.

So for the one's I can remember, here's a little of what I've been up to.

20 June 2014
Hotel WOD:
[1] 20 min AMRAP
In order:  Situps, Air Squats, Pushups
Reps (perform each rep number to the exercise)
Round 1:  1+2+3
Round 2:  2+4+6
Round 3:  3+6+9
Round 4:  4+8+12
Round 5:  5+10+15
Round 6:  6+12+18
Round 7:  7+14+21
Round 8:  8+16+24
Round 9:  9+18+27
Round 10:  10+20+30
Example:  Round 1:  1 situp, 1 squat, 1 pushup; 2 situp, 2 squat, 2 pushup; 3 situp, 3 squat, 3 pushups.... Round 6:  6 situp, 6 squat, 6 pushup; 12 situp, 12 squat, 12 pushup; 18 situp, 18 squat, 18 pushups.
***Each round, you start back at a single digit for the exercise and build back up in reps.  Resting is considered the lower reps.
Score:  Round 8: 16/16/5(of 16)
Cari:  Round 6: 2(of 18)

29 June 2014
[1]  The Seven (Modified)
7 Rounds
7 Pullups
7 Power Snatches @ 135lbs
7 Tire Flips - Heavy... I flipped it for 2 on first round, 4 2nd round, 1 third and fourth round, then skipped it the rest.  Wow.
7 GHD Situps
7 Bench Press @ 185  (unbroken on 2 rounds)
7 Deadlifts @ 245
7 Thrusters @ 155  (unbroken on 2 rounds)
Time/Score:  @ about 45 min mark, I completed 5 rounds and was smoked.  This WOD was a slow moving power WOD.  Intensity never peaked except for when I was doing 155 thrusters.

[2]  With the Family, Pullup Competition.
- Rotated 1 strict pullup per person till we get to 30.  Next we added 1 rep (I added 2 reps) and kept that rep till one person dropped out.  Then went to 3s (me 4s), then went to 4s (me 5s).  Overall, I think I did about 75 strict pullups

June/July @ Selah CrossFit (separate days the following)
[1]  5x4 Pause (1-3 secs) Back Squat @ 275lbs
[1]  3 Pos Snatch (find max):  95, 115, 135, 145, 155, 160, 165  *High Hang, Hang, Below Knee

9 July 2014
[1]  For Time:
50 Double Unders
40 Wallballs
30 C2B Pullups
20 Burpee Boxjumps @ 30"
10 Clean & Jerks (did Clusters) @ 165lbs
~10 Min Rest~
Do it Again.
Time:  ~9:40, ~10:38

10 July 2014
[1]  AMRAP 13 Minutes
1 Wall Climb
5 Overhead Squats
10 Situps
3 Wall Climbs
10 Front Squats
20 Situps
5 Wall Climbs
15 Back Squats
30 Situps
*Weight @ 95lbs
Score:  2+52; 3 rounds @ 16:37

11 July 2014
[1]  Morning SQ PT Last Man up running (recovery feel)
~later...~
[1]  For Time:
Row 750m  (2:46)
25 Strict Presses @ 75lbs  (0:59)
25 Push Press/Jerks  (0:48)
25 OH Walking Lunges (total)  (1:00 to 2:30)
Run 6 Laps (800m)  (2:35)
*Can be done in any order, but each must be completed before moving on.  This is the order I did it in.  I should have done lunges first before row. 
Time:  ~9:50  *I was on pace for under 9 mins, but the lunges ruined it.

12 July 2014 - Yard Sale Saturday

14 July 2014
[1]  SQ PT Sprints
~later~
[1]  6 Rounds:
1st Min:  5 Touch & Go Power Snatches @ 135lbs
2nd Min:  5 Deficit HSPU 9inches (some were strict)
[2]  Back Squat (1 sec pause):  3x225, 3x275, 3x3x315
[3]  4 Rounds for time:
15 HR Pushups
10 Deadlifts @ 245lbs  (unbroken)
15 Boxjumps @ 24"
Time:  7:22
[3]  Max Effort (ME) Double Unders - 182 reps PR!!!

15 July 2014
[1]  3 Rounds of:
In 3 Minutes, perform:
10 Push Press/Jerks (mostly push press) @ 155lbs (all Unbroken and FAST!)
20 C2B Pullups (One:  5, 5, 5, 5. Two:  6, 5, 5, 4. Three:  5, 4, 5, 3, 3
AMRAP Burpees  (reps:  30, 31, 31)  Each time I had 2:00 or more for burpees.  Pace was as if I'm doing 100-200 burpees straight.
~rest 2 mins~
Score:  92 Burpees

16 July 2014
[1]  SQ PT Circuit
REST DAY

17 July 2014
[1]  Snatch:  3x1x135, 2x1x155, 2x1x165, (with deadlift to power pos. then perform at hang), 2x1x175, 2x1x185, 4x1x195 (1st rep complete, 3 others at 195 fail at receiving.)
[2]  5 Rounds for time:
25 Double Unders
4 Front Squats @ 195lbs (UB)
4 Bar Muscle Ups (UB)
Time:  7:12

18 July 2014
[1]  SQ PT:  Prime BEEF Day Obstacle Course Demo Team *Tested Litter Carry and Crawl, buddy carry, crawl events
~Then~
[1]  Golfing 18 Holes
~Then~
[1]  Coaching

19 July 2014
[1]  5 Rounds for time:
5 Hang Power Snatches @ 95lbs
10 Deficit Pushups @ 4"
30 Double Unders
Time:  ~8:15
[2]  For Time:  (mainsite WOD)
30 Thrusters @ 95lbs
20 GHD Situps
400m Run
20 Thrusters @ 115lbs
30 GHD Situps
400m Run
10 Thrusters @ 135lbs
40 GHD Situps
400m Run
Time:  21:50

21 July 2014
AM:
[1]  SQ PT Sprints
PM:
[1]  Overhead Squat:  5x135, 3x165, 2x185, 4x205, 1x225, 1x235, 1x245, 1x260 PR!!!
[2]  3 Rounds for time:
21 Wallballs
15 Burpees
9 Deadlifts @ 225lbs
Time:  6:06
*Then did the WOD and got 6:06rx. Wallballs Unbroken except for round 3 dropped it at 10 reps.; Burpees just kept moving; deadlifts UB and fast. This one hurt.

23 July 2014
[WU]  Pos. Snatches & MU mobility
[1]  "Amanda"
Reps 9-7-5
Muscle Ups
Snatches @ 135lbs
Time:  5:39

24 July 2014
[1]  20RM Squat attempt:  16 reps @ 315lbs.

25 July 2014
[1]  Build up to today's 1RM Thruster (taken from the ground):  95x5, 135x5, 165x3, 185x3, 205x3, fail @ 225
[2]  For Time:
1 Lap Farmer's Carry 70lb KB each arm (ran half the lap)
followed by:
5 Rounds
5 Toes to Bar
10 Thrusters @ 95lbs (all unbroken)
20 Double Unders
Time:  6:49
[3]  3 Pos. Power Snatch (Floor, Hang, High):  95x2, 115, 135, 145, 155, 165

26 July 2014 (Saturday)
[1]  "ROB"
6 Deadlifts @ 185/125
3 Push Press/Jerks @ 185/125
6 Bar-Facing Burpees
5 Rounds
Time: 6:51
[2]  For Time:
Reps 10-8-6-4-2
Strict HSPU @ 4" Deficit
Front Squats @ 185/125
50 Double Unders (after each round)
Time:  12:51
[3]  Later:  HooverBall Championship.  3rd place lol.  Bicep became bruised.

28 July 2014
[1]  "Cindy"
20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats
Score:  25 rounds + 20 reps *1 round PR!
[2]  20 Min EMOM (10 rounds)
1st min:  5 Squats @ 185lbs
2nd min:  5 Strict Ring Dips (kipped 2-3 rounds)

29 July 2014


30 July 2014
[1]  Rest Day

15 - 21 June

Sunday:
[1]  Snatch:  3x95, 3x115, 3x135, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205 *Didn't pull 205lbs high enough to get under.  Need to pull harder and get those shoulders back.
[2]  1 Hour Zen Yoga
[3]  EMOM 5 rounds
On parallettes:  10 second L-Seat Hold + 10 second straddle hold

Monday:
AM:
[1]  Sprints:  24x30m
PM:
[1]  Snatch:  5x95, 5x125, 3x145, 3x165, 1x175, 1x185, 1x195
[2]  C&J:  2x185, 2x205, 1x225 (took 3 attempts at 225 for split jerk.  Having trouble with foot positioning on the catch, resulting in instability at split.)
[3]  Squat:  2x285, 2x315, 1x325
[4]  For time:
20-10-5-10-20
Wallballs
Burpees
Time:  6:08
*Unbroken on all Wallballs.  Took a little longer break at start of each wallballs than I anticipated.
*First set of 20 burpees was fast, then the rest were slow.  I tried to push on the last 20, but there was nothing left in the tank.
[5]  Gymnastics skill work:  *no set intervals.  Worked on L-Seat to straddle on parallettes and did handstand walks.

Tuesday:
[1]  Power Snatch:  5x1 @ 135 2x5 @ 135 *Perfect reps, at Isabelle speed
[2]  Power C&J:  5x1 @ 175  *10 sec rest between each
[3]  Box Jump (from squat position):  3x3 @ 30", 30", 35"
[4]  "Open 12.3"
18 Min AMRAP
15 Box jumps @ 24"
12 Push Press/Jerks @ 115lbs
9 Toes to bar
Score:  382 (10+22)
*Open 2012 score:  326 (9 rounds + 2 boxjumps)
[CD]  5 min recovery row.  *OMG.  I was hardly able to do the row.  That WOD knocked me out.

Wednesday:
[1]  SQ PT
6 Rounds for time:
Run 1 Lap
10 Walking Lunges (per side)
10 Spiderman Pushups
10 Situps
Time:  14:31 
*Left Achilles is VERY, VERY SORE from last night's boxjumps.  OMG I had to take it easy.







[1]  For Time:
4-3-2-1
Legless Rope Climb
Clean 205
Time: 
[2]  Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
[3] 
*If there's time:
[6] For Time:
25 DB Snatches @ 55lbs (alternating)
25 Toes to Bar
20 DB Snatches @ 55lbs (alternating)
20 Toes to Bar
15 DB Snatches @ 55lbs (alternating)
15 Toes to Bar

8 - 14 June

Sunday:
[1]  Yoga
[2]  EMOM 10 Mins
1st Min:  5 Bench @ 165 + 3 Muscle Ups
2nd Min:  5 Deadlifts @ 275 + 5 Burpee Box Jumps
Only completed 3 of 5 rounds.  I was struggling to do fitness.

Monday:
AM:
[1]  10 Mins of Tabata Sprints
PM:
[-]  Chiropractor.
[1]  Snatch:  2x145, 2x155, 1x165, 1x175
[2]  Clean & Jerk:  2x175, 2x185, 1x195, 1x205
[3]  7 Rounds for time:
5 Front Squats Overhead Squats @ 135
9 KB Swings @ 55
7 Pushups
Time:  9:58

Tuesday:
[1]  10 Rounds for time:
3 Muscle Ups  (went unbroken each round)
3 Clean & Jerks @ 185lbs  (1 at a time)
run 1 lap
Time:  19:31

Wednesday:
AM:
[1]  SQ PT *As the Sq was doing the workout, I had downtime between rounds to do the following:
- 3 rounds:  10 Pushups, 10 Squats
- 3 rounds:  10 Pushups, 10 Lunges
- 3 rounds:  10 Pushups, 10 Situps
- 3 rounds:  10 Pushups, 10 Leg Lifts
- 20 Burpees
PM:
[1]  Snatch:  3x1 @ 145, 2x1 @ 155
[2]  C&J:  3x1 @ 175, 2x1 @ 185
[3]  Snatch Pull:  2x185, 2x195, 2x205
[4]  Front Squat:  3x2 @ 225  (I did 1x6.  Was pressing for time)
[5]  Mow the Lawn!

Thursday:
[1]  16 min AMRAP
50 Cal Row
20 Pullups
40 Back squats @ 135
20 Pullups
30 Front squats @ 115
20 Pullups
20 Overhead squats @ 95
20 Pullups
Score:  248  (1 round + 28 cal row)

Friday:
[1]  Power Snatch:  1x4 @ 105, 1x2 @ 125, 1x2 @ 145
[2]  Power C&J:  1x4 @ 145, 1x2 @ 165, 1x2 @ 185
[3]  Pause Squats (front & Back. various reps):  135, 225, 275
[4]  Strict Press:  5x, 4x, 4x, 4x, 4x @ 135lbs
[5]  DB Tricep Extensions:  10x30, 10x35, 8x40, 6x45

Saturday:
[1]  Early Morning (2/3 am) relay for life.  Walked for 1.5 hours
*rest of day just exhausted from having very little sleep.

1 - 7 June

Sunday:
[1]  Rest/Recovery

Monday:
AM:
[1]  6 Rounds (wait for partner to tag before start of each sprint)
Sprint 133m (half lap)
- 15 Pushups
Sprint 133m
- 10 Situps
[2]  4:00mins Planks
[3]  Handstand Walk Skillwork
PM:
[1]  Snatch:  2x1 @ 165, 3x1 @ 175, 1x1+5 at 185 (+5 OHS)
[WU]  Thrusters:  6x135, 5x155, 3x175
[2]  BHCF WOD
For Time:
30 Thrusters @ 95lbs
Run 5 Laps
20 Thrusters
Run 3 Laps
10 Thrusters
Run 1 Lap
Time:  8:34rx
[3]  Snatch Pulls:  2x3 @ 205, 2x2 @ 215
[4]  3x10 of:  GH Raise & GHD Situps

Tuesday:
[1]  Power Snatch (HS):  135x5, 155x2, 165, 175, 185  *in nanos
[2]  Power Clean + Jerk (HS):  185, 205, 215, 225  *in nanos
[4]  BHCF WOD:
11 Min AMRAP
3 Deadlifts @ 225
3 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps
9/9, 12/12, 15/15, 18/18, 21/21...
Score:  5+29 (5 Rounds = finishing round of 15.  Then complete 18 deadlifts + 11 Boxjumps.)
*Lower back went numb and I was very weak in the deadlifts.  Burpee box jumps remained strong.

Wednesday:
AM:
[1]  5 Rounds:
Run 2 Laps  (533m)
5-5-5 Close Grip-Normal-Wide Pushups
10 Toe Touches
40 Mountain Climbers
*untimed*
[2]  4:00 mins Plank Comples
[3]  Handstand Walk Skill
PM:
[1]  Clean:  2x1 @ 205, 2x1 @ 215, 2x225
[2]  Clean Pull:  2x3  @ 255, 2x2 @ 265
[3]  Front Squat:  2x2 @ 275, 2x1  @ 295, 1x315, 1x335

Thursday:
[WU]  ROM Drills + Squat Clean to Thruster/Jerk:  95x5, 135x3, 185x2x1, 225x1
[1]  12 min AMRAP
15 Squat Clean to Overhead 95lbs  (unbroken) Time:  0:51
15 Squat Clean to Overhead 135lbs  (1 reps)  Time:  4:18
15 Squat Clean to Overhead 185lbs  (1 reps)  Time:  11:24
15 Squat Clean to Overhead 255lbs
AMRAP Squat Clean to Overhead 275lbs
Score:  45 Reps:  Time: 11: 24.

Friday:
AM:
[1]  Run 5k
PM:
[1]  Coach CrossFit

Saturday:
[1]  10K Hike - Crazy Horse Volksmarch 10k 2014.
*Last time doing this before we move.  Today it was foggy and muddy trails, but absolutely worth it.