Morning, at The Ludus:
For time;
25 back squats 225#/135#
1 mile run
100 front squats w/bar
100 abmat situps

22+ change

Morning, at The Ludus:
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump

I used a 36" box, because we don't have any 30" ones; 7:41

Morning, at The Ludus:
"Beach muscles"
5 rounds
rope climb, no feet
10x barbell curls
10x alternate dumbell curls
10x barbell bent row
rest

The Day After

Morning, at The Ludus:
Do 1 pull-up the first minute, 2 the second, 3 the third, continue until you can't match pull-ups to minutes. I had to make up for the 5 pieces of Birthday cake I had yesterday. PR at 22 pull-ups.

Then;
Car pushing....

Brian had a great comment on the car pushing "I knew this was a good workout when I put my feet up on the desk after it was done and I could watch my calf muscles still randomly firing."

Sweet!!!

I'm 41!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Morning, at CrossFit Old Town:
"It's my 41st Birthday WoD"
w/20# vest;
For time:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)

12:56 - Best Birthday gift so far!!!!!!!!!!!!!!

Then;
Birthday Cake eating........

Afternoon:
Krav Maga and...
More Birthday Cake eating......
Coldstone Creamery ROCKS!!!!!

Morning, at The Ludus:
“Air Force”
For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men: 95 lbs, Women: 65 lbs.
Every minute, on the minute you must stop and complete 4 Burpees before continuing.

Then;
Pre-birthday cake eating...

Afternoon:
Double-under practice

Back double sets;
5 rounds
Barbell bent rows
Chin-ups

5 rounds
Seated cable rows
Behind-the-neck pull downs

Morning, at The Ludus:
Six rounds for time of:
50 Squats
25 Ring dips

Then;
Supersets, 6 rounds
Barbell curls
Triceps cable extensions

Afternoon:
Krav Maga

Morning, at The Ludus:
"Superpump"
6 rounds
20' rope climb, no feet
8x chin-ups
10x barbell curls
8x bent-over rows

Morning, at The Ludus:
Weighted pull-ups
2-2-2-2-2-2-2

Then;
3 rounds:
5x tire flips
5x 315# deadlifts

Morning, at The Ludus:
5 Rounds of:
20 Wall Ball Shots, 20lb
20 Toes to Bar
20 Box Jumps, 30″

Then;
3 rounds, Barbell complex, 95#
Deadlift
Hang power clean
Push-press
Good morning
Back squat

Afternoon:
OHS squat work

Then;
Barbell complex, 95#
SDHP, 8x
Hang Power Clean, 8x
Push-press, 8x
6 rounds
Note: You DO NOT put the barbell down during the round.