WOD 242

18-15-12
Walking Lunges (each leg)
Hand Stand Push Ups (2 Ab Mats)
Box Jumps (20")

Time - 5:55

WOD 241

25 Pull Ups
10 Double Unders
40 Thrusters (45 lbs.)
20 Double Unders
30 Thrusters (45 lbs.)
30 Double Unders
20 Thrusters (45 lbs.)
40 Double Unders
10 Thrusters (45 lbs.)
25 Pull Ups

Time - 18:25

WOD 240

4 Rounds:
12 Sumo Dead Lift High Pulls @ 85 lbs.
12 Ring Push-Ups
12 Overhead Squats @ 85 lbs.

Time 13:09

WOD 239

Part A:
Back Squats
5 Sets of 2 @ 135 lbs.
6 Sets of 2 @ 145 lbs.

Part B:
400m Run
20 Pull-Ups
20 Push Press @ 95 lbs.
20 Ball Slams @ 20 lbs.
20 Power Cleans @ 95 lbs.
20 Burpees

Time - 9:47

WOD 238

12 Minute AMRAP

6 Single Arm Snatch Left Arm (30 lbs.)
6 Single Arm Snatch Right Arm (30 lbs.)
6 Toes to Bar
9 Hand Stand Push Ups (2 Ab Mats)

Rounds - 7

Box Jumps (Max Height)
41 3/4" - Good
43" - Fail

WOD 237

4 Rounds:
20 Box Jumps (20")
5 Muscle Up Progression
4 Power Clean (135 lbs.)
5 Push Jerk (135 lbs.)
6 Burpees
7 Kettle Bells (53 lbs.)

Time - 15:31

WOD 236

Part A:
Dead Lift
2 @ 135 lbs.
2 @ 185 lbs.
2 @ 205 lbs.
2 @ 235 lbs.
2 @ 255 lbs.

Part B:
8 Minute AMRAP
7 Push Press (95 lbs.)
7 Pull-Ups
7 Walking Lunges (each leg)

Round - 5 1/3


Overhead Squats:
2 @ 95 lbs.
2 @ 115 lbs.
3 @ 115 lbs.

WOD 235

4 Rounds:
15 Back Squats (105 lbs.)
15 'L' Pull-Ups (band-assisted)

Time - 14:11

WOD 234

Part A:
CrossFit Oahu (5 of 32 Fitness Elements)

5 Overhead Squats (Unbroken) @ 95 lbs. - Complete
5 Kettle Bell Swings (Unbroken) @ 53 lbs. - Complete
15 Wall Balls (Unbroken) @ 20 lbs. - Complete
5 Dead Hang Pull-Ups (Unbroken) - Complete
5 Ring Dips (Unbroken) - Not Complete

Result 4 of 5 Complete

Part B:
4 Rounds:
7 Medicine Ball Cleans (20 lbs.)
7 Walking Lunges (each leg) with Medicine Ball Overhead
7 Wall Balls (20 lbs.)

Time - 6:40

WOD 233

"Olympic Weight Lifting Class"

Power Cleans
3 @ 135 lbs.
3 @ 155 lbs.

Push Jerks
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
3 @ 175 lbs.
3 @ 175 lbs.
3 @ 175 lbs.

4 Rounds:
10 Snatch @ 85 lbs.
10 Box Jumps (20") - (Open Hip Before Landing on Box)

Time - 7:58

WOD 232

Part A:
Box Squats:
3 @ 135 lbs.
3 @ 185 lbs.
3 @ 205 lbs.

Part B:
21-15-9
Dead Lifts (175 lbs.)
Ring Push Ups
Wall Balls (20 lbs.)

Time - 11:19

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 120 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs. (New PB)
Squat Snatch - 115 lbs.

WOD 231

"Helen"

3 Rounds:
400m Run
21 Kettle Bells (53 lbs.)
12 Pull-Ups

Time - 14:32 (Prescribed)

Hang Power Cleans
5 @ 155 lbs.
5 @ 155 lbs.

WOD 230

Part A:
Deadlift
2 @ 135 lbs.
2 @ 185 lbs.
2 @ 215 lbs.
2 @ 235 lbs.
1 @ 255 lbs.

Part B:
200m Run
25 Thrusters (75 lbs.)
25 Kettle Bells (45 lbs.)
25 Overhead Squats (75 lbs.)
25 Pull Ups
25 Power Snatch (75 lbs.)
200m Run

Time 16:07