Bjorn Inverse Ladder : 10,1,9,2,8,3,7,4,6,5,5,6,4,7,3,8,2,9,1,10 - Bodyweight Deadlifts and Burpees.

6:43 PR'

1st Attempt

Completed @ 97.5KG.

AMRAP 20 Minute - 7 Burpees, 14 Kettlebell Swings @ 1 POOD (16KG), 21 Double Unders.

12 & 13 DU. PR'

1st Attempt

Rest Day

Technique, Hanging Power Snatch and Power Snatch.

10 rounds x 400m Sprint, Rest 90 Seconds

27:53 PR'

1st Attempt

Int 1 - 1:08 PR'
Int 2 - 1:17
Int 3 - 1:30
Int 4 - 1:31
Int 5 - 1:28
Int 6 - 1:30
Int 7 - 1:31
Int 8 - 1:32
Int 9 - 1:29
Int 10 - 1:27

Hugely Scaled Paul "Paul" : 3 Rounds x 50 Double Unders, 35 Knees to Elbows, 20 Overhead Squat @ 20KG.

26:13 PR'

1st Attempts

Light Freddy's Revenge : 5 Rounds x 5 Push Jerk @ 70KG, 10 Burpees.

11:37 PR'

1st Attempt

TEAM AMRAP 10 Minutes - 250m Row, Ground to Overheads @ 60KG, Rest.

One person starts on the ergo, one person on the G2O's, and one on Rest Station. Completion of Row is the rotation point. Scored by Total Cumulative total of Calories on the ergo and total Ground to Overheads.

205 Calories, 93 G2O's.

Total 298

G2O's for my 3 splits 10, 8, 9

Fight Gone Bad : Three rounds of - Wallball @ 9KG 10 ft target, Sumo deadlift high-pull @ 35KG, Box Jump @ 20" box, Push press @ 35KG, Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

410 PR'

(Previous Best 368)

1st Round 32 32 36 30 24 154
2nd Round 30 25 34 25 21 135
3rd Round 27 23 28 20 23 121

3 Rounds x 800m Row, 25 O'Head Squats @ 20KG, 15 Chin Ups.

23:26 PR'

1st Attempt

3 Rounds x 15 Hanging Powetr Cleans @ 60KG, 15 Burpees

6:15 PR'

1st Attempt

(Friday 100423 Main Site - http://www.crossfit.com/mt-archive2/005388.html)

3 Tonne Fun : You can choose to clean and press/jerk or snatch. Allowable rep/load schemes are: 150 x 20kg (dumbbells, 100 x 30kg (dumbbells), 75 x 40kg, 60 x 50kg, 50 x 60kg, 40 x 75kg

6:53

75 Reps of 40KG

(75 Reps @ 40KG - Best Time 6:28)
(60 Reps @ 50KG - Best Time 13:20)

Annie : 50, 40, 30, 20, 10 Double Unders, Sit Ups.

7:05

(Best Time 6:47)

Rest Day

Rest Day

3 Rounds x 30M Walking Lunge, 50 Squats, 25 Back Extensions

9:14 PR'

1st Attempt

(Monday 100419 Main Site - http://www.crossfit.com/mt-archive2/005370.html)

3-3-3-3-3 Dead Hang Chin Ups

5KG-10KG-15KG-20KG-25KG

(Only completed two Reps @ 25KG)

1-1-1-1-1 Strict Press

60-62.5-65-67.5-70(Fail)

150 Burpees for time.

14:59

(Best Time 14:40)

Filthy Fifty : 50 Box Jumps @ 24", 50 Jumping Chin Ups, 50 Kettlebell swings @ 1 pood (16KG), 50 steps Walking Lunge, 50 Knees to elbows, 50 Push press @ 20KG, 50 Back extensions, 50 Wall ball shots @ 20 pound ball, 50 Burpees, 50 Double unders.

24:23 PR'

(Previous Best 27:23)

Four rounds x 500m Row, Rest 3 minutes

Split 1 - 1:27.8
Split 2 - 1:31.5
Split 3 - 1:33.4
Split 4 - 1:34.7

Total Row Time - PR'

1st Attempt

PR' 1:24.7

(Friday 100416 Main Site - http://www.crossfit.com/mt-archive2/005376.html)

"McGhee" : AMRAP 30 Minutes - 5 reps Deadlift @ 125KG, 13 Push-ups, 9 Box jumps @ 24"

17 Rnds PR'

1st Attempt

(Thursday 100415 Main Site - http://www.crossfit.com/mt-archive2/005366.html)

Overhead Squat 1-1-1

40KG - 50 KG - 60 KG

Thruster/Double Unders : 10 reps Thruster @ 60KG, 50 Double unders, 8 reps Thruster, 40 Double under, 6 reps Thruster, 30 Double unders, 4 reps Thruster, 20 Double unders, 2 reps Thruster 10 Double unders.

8:08 PR'

1st Attempt

(Saturday 080531 Main Site - http://www.crossfit.com/mt-archive2/003688.html)

Bionic: 5:08 : http://www.youtube.com/watch?v=HgQY4KFb1zI

Rest Day

3 Rounds x 15 Backsquat @ 60KG, 2 Minutes of Handstand balance/walk Practice

No Time

1st Attempt

(Scaled from Saturday 100410 Main Site - http://www.crossfit.com/mt-archive2/005362.html)

Max Box Jump Height

21 Steps PR'

1st Attempt

Erin : 15 Dumbell Split Cleans @ 40LBs, 21 Chin Ups

17:43' PR'

1st Attempt

(Sunday 100411 Main Site - http://www.crossfit.com/mt-archive2/005363.html)

Rest Day

Light "DT" : 5 Rounds x 12 Deadlifts, 9 Hanging Power Clenas, 6 Push Jerk all @ 60KG

13:30 PR'

1st Attempt

(Thursday 100408 Main Site - http://www.crossfit.com/mt-archive2/005360.html)

Row 500 meters, 150 Double-unders, 50 Burpees.

8:45 PR'

1st Attempt

(Wednesday 100407 Main Site - http://www.crossfit.com/mt-archive2/005359.html)

Row 300m in less than 1 minute (AVG 1:40/50o) Rest for 1 Minute then repeat.

30 Rounds PR'

1st Attempt

Deadlift 1-1-1-1-1

140KG-150KG-155KG-160KG(Fail)-160KG PR'

Deadlift/Push Up: 21-15-9 Deadlifts@102.5KG, Push Ups

3:19 PR'

1st Attempt

2 x Max Double Under Attempts

56 & 119 PR'

(Previous Best 110)

Push Press 1-1-1
60KG - 70KG - 75KG PR'

Previous Best 60KG

Grace : 30 Clean And jerk @ 60KG

4:07 PR'

(Previous Best 4:10)

AMRAP - 10 Minutes : 10 Sumo Deadlift High Pull @ 20KG, 10 Push Ups.

13 Rounds PR' (Ar Cert)

1st Attempt

Fran : 21-15-9 Thrusters @ 43KG and Chin Ups

8:14 (At Cert)

(Best Time 6:14)

Rest Day

Rest Day