Squats

Overhead Squat
Front Squat
Back Squat

5 sets of 1 for each

Phil:

OHS: 95, 115, 125, 135, 155

FS: 135, 155, 185, 205, 225

BS: 225, 255, 285, 305, 315

Pat:
OHS: 95, 115, 125, 135, 155(fail)

FS: 135, 155, 185, 205, 225

BS: 225, 255, 285, 305, 315(fail)

Not an excuse but my legs were shot from a long weekend of running and riding.

Also lots of love to Jen for a new PR on FGB! 350! (WTF)
The girl is a monster!

Lies about Fat

Its a long video but watch it, trust me its good for you!

Fun Stuff x 50

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Jon: 12:48
Pat: 13:20
Phil: 14:50

Pull-Ups and Burpees x 120

Ten rounds for time of:
12 Burpees
12 Pull-ups

This sucked!

Phil: 24:18
Pat: 23:53
Jon: 8 rounds 18min. Competed final two rounds after extended break.





Grip and Rip








Time to pay for your hard party ways!




The Price

Cleans and HSPU's

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Phil: 21 min Rx'd
Jon: 16 min assisted HSPU's
Kelsey: 14 min assisted HSPU's
Pat: 15 min sub power clean for squat clean HSPU's as Rx'd (for most at least)

time to shut up and Tri

Olympic Distance at Bonelli Park, San Dimas
1.5K swim 40k bike 10k run

Pat:
total: 2:59:58

swim: 30:13
bike (includes both transitions): 1:38:31
run: 51:16


Considering the level of commitment (or lack there of) to the 3 disciplines not to bad but will need to improve a lot in a short time before the 70.3 in July.

Cindy on Roids and more Thrusters and Jumping

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Jon: 7 +

AG: 5 rounds + 15 pull-ups

and more:

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Phil: 10:37

Pat: 9:30




Phil pushing weight







Respect the headband

Thrusters and Double-Unders

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Jon: 8:35 as rx'd

Kelsey: 8:25 sub single jumps x2 for double unders

CrossFit Total

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Jon

Squat 345
Shoulder 145
Dead 425

Total: 915

Phil:

Squat 345
Shoulder 160
Dead 385

Total: 890

Pat:

Squat: 335
Shoulder: 145
Dead: 335

Total: 815