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.

Morning, at The Ludus:
10x 44# KB swings
1x burpee
1x pull-up
10x 44# KB swings
2x burpees
2x pull-ups
10x 44# KB swings
3x burpees
3x pull-ups
Add one burpee and pull-up each round. Last set =
10x 44# KB swings
10x burpees
10x pull-ups

Then;
Car pulls.......

Afternoon:
Krav maga

Morning, at The Ludus:
AMRAP 5 minutes
275# deadlift, 3x
115# push-press, 7x

Then;
4 rounds:
Run 400m
2x 20' rope ascents

Morning, at The Ludus:
Back squat 5-5-5-5-5
Front squat 5-5-5
Hack squat 10-10-10

Afternoon:
Krav Maga

Morning, at The Ludus:
Fran, 21-15-9
95# thrusters
Pull-ups

Afternoon:
Krav Maga

Morning, at The Ludus:
7 rounds;
Max reps bodyweight bench press
1x rope climb
Max reps pull-ups
5 tire flips
2 minute rest

Afternoon:
Bench Press "Quarters"
Load up the bar with only 25# plates, do as many reps as possible, strip 1 set of 25#'s off, continue until you only have 1 set of 25#'s on the bar.
3 rounds;
245#
195#
145#
95#

Chest
Triceps

Evening:
Krav Maga Force Training

Morning, at The Ludus:
5 rounds;
12x 155# deadlift
9x 155# hang power cleans
6x 155# push-press

Morning, at The Ludus:
50x 24" box jumps
50x pull-ups
50x KB snatches, 1 pood
50x walking lunges
50x KTE
50x push press, 45#
50x good mornings, 45#
50x wall balls, 20#
50x burpees
50x push-ups

Afternoon:
Krav Maga

Morning, at The Ludus:
For time;
70 Burpees
60 Situps
50 Kettlebell Swings, 1.5/1 Pood
40 Pullups
30 Handstand Pushups

Then;
Two rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Afternoon:
Triple sets;
Alternate DB curls, 40#
Bent barbell rows, 110#
Behind-the-neck pulldowns, 110#
10x
10x
10x
4 rounds

Alternate DB curls, 50#
1-arm bent rows, 65#
Cable rows, 130#
4 rounds

Morning, at The Ludus:
For Time:
95lb Overhead Squat, 21reps
42 Pullups
95lb Overhead Squat, 15reps
30 Pullups
95lb Overhead Squat, 9reps
18 Pullups

Then;
OHS 1-1-1-1

3 rounds;
60 sec box jumps
60 sec rest

Afternoon:
KM lvl 1 at Krav Maga NOVA

Morning:
KM Fit at Krav Maga NOVA

Morning, at The Ludus:
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Then;
OHS 4-4-4-4-4

2 rounds;
60 sec box jumps
60 sec rest

Morning, at The Ludus:
"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Then;
3 rounds;
225lb Deadlift, 6reps
Burpee Pullups, 7reps
2 Pood Kettlebell Swings, 10reps
Run 200meters

Afternoon:
5 rounds;
Max reps 185# Incline barbell press
Max reps chin-ups
2 minute rest

Then;
4 rounds;
225# shrugs
Curl bar, 75#

4 rounds;
Curl bar, 75#
Barbell bent rows, 135#

Morning, at The Ludus:
5 rounds;
20x KTE
10x burpees
5x push-press (90% 1 rep shoulder press max)

5 rounds;
Double rope wave
30 seconds work
30 seconds rest

Afternoon:
Krav Maga at Krav Maga NOVA

Morning, at The Ludus:
AMRAP in 20 minutes;
225# dead-lift, 6x
7x burpee pull-ups
10x KB swings, 2 pood (~75#)
Run 200m

3 rounds;
60 seconds box jump, 24" box
60 seconds rest

Afternoon:
Front squat, 10-5-2-2-2-2-2
Back squat, 10-4-4-4

Double sets
10x Windshield wipers
10x KTE
3 rounds

Morning, at The Ludus:
75x 95# Power snatch

Quantico Maxed Out Friday event;
265# Bench @ 169 BW

Afternoon:
Triple sets;
Smith machine incline bench
Flat bench
Push-ups
4 rounds

Smith machine incline bench
Alt dumb-bell press
Dips
4 rounds

Push-ups
Dumb-bell press
Push-ups
2 rounds

Triceps

Morning, at The Ludus:
For time;
21-15-9
95# thrusters
Pull-ups

Then, for time;
25x deadlift, 315#/scaled as required

Morning, at The Ludus:
3 rounds for time;
20 KB swings, 1.5 pood
20 overhead lunges w/45#
Run 400m
20 Burpees
20 Wall-ball shots w/20#

Morning:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Afternoon:
PT Test - easy

Morning:
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood (~53#)
10 Box jumps, 24 inch box