Heavy Front Squat - METCON Cleans and Thrusters

Strength
Front Squat 262#x4x5 - 5 min rest
(only last set shown)

Conditioning
21-15-9 for time
Hang Power Clean 155
Thruster 155

20 Burpie Buy Out

Time 12:39....very very hard wod

Heavy Deadlifts Metcon GHD Hip Ext & Step Up Hops

Strength
Hex Bar DL 455 x7x1 - 5min rest

Conditioning
3 rds for time
GHD Hip Extensions - 50
Step Up Hops Alt. - 50

time under 10

Heavy Incline Bench Metcon Ring Dips & KB Snatch

Strength
Incline Bench 240 x3 xMax Effort
One Last set shown

Conditioning
10 min AMRAP
7 Ring Dips
7 KB Snatch 55# per arm

Rds...forgot

Heavy Walking Lunges - Pistols & Rowing METCON

Strength

Walking Lunges 70lbs DBs for 16 steps - 2 min rest x3

Conditioning

5 rds for time
10 Pistols Alt legs
250m Row

time 10ish

Weighted Pullups - SDHP & GHD Sit-up METCON

Weighted Pull-ups
75# 7 - 6 - 5

Tri Ext OH
110 - 12 - 10 - 8

Conditioning
SDLHP 75#
GHD Sit-Ups
40-30-20
Cash Out
BODB Rows 50# + Fat Grips for 50 each arm

Heavy Back Squats Metcon Karen!

Back Squat
335# x4x5 - 5 min rest - PR

Karen - 150 Wall Ball for time

7:20ish

Hammhead Crossfit Challenge Rochester

WOD 1
8 Min AMRAP (As Many Rounds As Possible)

KB Swing 70# - 13
Overhead Squats 115# - 13
Toes Through Rings - 13

3 rds + 12 Rings

Just Rowing...tired

500m Row x4 w/ 3 min rest

1:24
1:34
1:38
1:36

Only first and last rds shown in video

Tabatta Toes to Bar - Tabatta Double Unders

Tabatta Toes To Bar
Score - 5 (High of 14)

Tabatta Double Unders
Score - 27 (High of 35)

Power Snatch - Deadlift + Pushups MetCon

Workout Sequence

Power Snatch
198lbs x4 x 3 to 5 attempts

4 - 4 - 3 - 3

Conditioning

10 rds for time
Deadlifts 135 for 15
Pushups for 15

Time 10:20

Heavy Front Squat - Killer MetCon

Workout Sequence

Strength
Front Squat
275# x4 x3 - 5 min rest

Conditioning
2 rds for time
225# Back Squat - 20
75# KB Swing - 40

Time 9:36

Incline DB Press Strength - MidLine + Pressing Endurance MetCon

Workout Sequence

Incline DB Bench 100lbs DBs
6 - 6 - 5 - 4 (first set not shown)

5 rds for time
21 GHD Situps
9 Handstand Pushups

50 Pushup Buy Out

Time 14:40

Lunge Strength - Barbell Interval Complex

Workout Sequence

Strength
Walking Lunges 60# DBs x22 Steps x3 - 3 min rest

Conditioning

5 Rds - Each For time with 90 sec. rest b/w rds

5 Power Cleans 135
5 Front Squats 135
5 Push Press 135
20 Pullups

58 - 57 - 59 - 1:18 - 1:17

Workout Sequence

Standing Overhead Press
170 x4 x Max Effort - 5 min rest
4 - 4- 3 - 3

Conditioning
3 rds for time
7 Muscle Ups
21 Dumbbell Thrusters 35#

Time 6:53

Workout Sequence

Strength
Deadlift
430# x3 x5 - 5 min rest
First Set not shown in video

Conditioning
10 min AMRAP
Prowler Push 175# 60 Yards
KB Uni Swing 53# 15/15

Rds 3 I think...might have had an out of body experience on the prowler...

Workout Sequence

Strength
Weighted Pullups
75# x 4 x M.E. - 4 min rest
7.9(almost 8) - 5 - 5 -5 (short range of motion for many of those 5th reps)

Conditioning

"Nancy"
5 rds for time
400m run
15 Overhead Squats 95#

Time 12:20

Workout Sequence

Strength
Push Press PR attempt 2 rep max
231# fail
231# x2...PR!

Conditioning
21-15-9
Push Press 135
Toes to Bar
Box Jump 24"

time 5:45ish

Workout Sequence

Strength
Front Squat 225# x 7 x 90% Effort

Conditioning
3 rds for time
21 Squat Cleans 95#
21 Hex Bar DL 315#
15 Squat Cleans 95#
21 Hex Bar DL 225#
9 Squat Cleans 95#
21 Hex Bar DL 135#

Time 10:45ish