Squats and squats and squats.

Warmup:
Row 500@1:53


WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS @ 135, 145, 155, 165, 175
FS @ 225, 235, 245, 255, 265
BS @ 275, 295, 315, 325, 335


Buyout: 
Weighted pullups 3x50, 3x60, 3x65, 3x60
Bench press 3x225, 3x225, 3x225, 3x225

BW: ??? Scale was broken.

Fran...

Warmup:
Row 500@1:50

WOD:
"Fran"
21-15-9 reps of
95# thruster and pullups
10:35, waaaaaaaaaay off PR of 7:36.  

Buyout:
Front squat triples, cleaned from the floor
135, 155, 175, 185, 165

BW: 199

One armed snatch...

Warmup:
Row 500@1:57

WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

15:18.  Just didn't have it today.

Buyout:
Front squat singles x 7 185, 205, 225, 245, 225, 225, 225
Incline bench 5x7 165, 165, 165, 165, 165, 155, 155

BW: 197

12 minutes to paradise

Warmup:
Row 500M @ 1:50

WOD:
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

5 rounds.

BW: 194

Deconstructed dumbbell clean and jerk

Warmup:
CFWU

WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

45, 50, 55, 60, 60(f)

That was remarkably hard. The push presses were the worst part. I had a hard time finding a spot for the dumbbells during the squat, too.

Buyout:

Incline bench:
135x7
155x7
175x4

Bent-over row
95x5
135x5
135x5
135x5

Max double-unders in 3 minutes: 103

BW: 196

Front squats

Warmup:
Row 500M@1:45
CFWU

WOD:
3x5 Front squats

Last time: 225, 235, 225, 225, 225
This time: 225, 245, 235, 225, 225

Buyout:
3x5 Weighted pullups
75, 75, 75, 75, 75

Incline bench
135x8
145x7
155x6
165x5
175x4

3:00 jumprope drill

Seven and Seven

Warmup:
Row 500M@2:00

WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Done in 9:57 as Rx'd.

Buyout:
Bench press
135x9
145x8
155x7
165x6
175x5
185x4
195x3
205x2
215x1
225x1

BW: 191

And, I just signed up for this!

Squat progression

Warmup:
500M row @1:50

WOD:
Overhead Squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Buyout:
15 singles of weighted pullup @ 85 pounds
3 minute jumprope drill

BW 189 pounds

Big and Little - Front Squats

Warmup: row 500M - 1:46

Front squat 1-10-1-20-1-30 reps

245, 185, 255 (PR!), 155, 235, 115

1190 total. That one was really hard - 20 reps is a ton, and 30 feels impossible.

Finished up with some incline bench
95x5
145x5
195x4

BW 192(!)

Front squats, pullups, HSPUs and jumprope

5x3 front squats at 225, 235, 225, 225, 225
Pullups, 5 rounds of various and sundry pullup types
5x5 HSPUs
3 minutes jumprope drills
BW 191

Front squat triples, weighted pullups

Triples of front squat, weighted pullups.
Front squats at 185, 205, 225, 245 (2), 225
Pullups at 50, 60, 65, 65, 65.

I think both might be a PR?

Front squat 7x1

Warmup: Row 500M 1:38, PR!

WOD:
7 x 1 Front squat
7 x 1 Weighted pullups

Squats at 225, 235, 235, 235, 245, 245, 245
Pulls at 75, 85, 95, 105(f), 95, 85, 85

Finished up with 1 arm C&J at 100, PR!

Front squats and situps

21-18-15-12-9-6-3 rep rounds of:
135 pound Front squat
GHD Sit-up

30:30.

Second day of crappy efforts. Some of the folks posting on the main site were posting times of 16 minutes. WTF?

Did some more shoulder rehab, it's starting to feel good.

Front Squat

Front Squat 3x5

185, 205, 205, 185, 185

Learning more about form on this lift - it's supposed to be uncomfortable against your throat. Once I did this, I was able to bring my elbows up all the way.

Finished up with various and sundry bits of ab work.

front squats, vanity press

3x5 Front squat
5x5 Incline vanity press

Squats at 185, 205, 215, 215, 215
Bench at 135, 155, 165, 155, 155

Finished up with 3 minutes of jump rope drills

lunges and burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

18:13.

Finished up with front squats
7@135
5@185
3@205

alternated with sets of 7 towel pullups

Front squats and pullups

Combined a coupla' WODs today:

Weighted pullups - 7 rounds of 1 rep, 75,85,90,95,95,95,95
Front squats - 5 rounds of 10 reps, 135,155,155,135,145

Finished up with 3 minutes of double-unders, got to 75, a new PR! Nailed 12 in a row, which was cool.

Weighed in at 188.