Did an official crossfit warm-up for the first time- was a workout in itself!
No rings at my gym…. substituted bar dips.

8:26 for a time.

m/30/185/6’0”

five rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (20 bar dips instead)

8:42

Felt pretty good, went at a good pace.

7 rounds
10 reps 55 lb SDHP
Bar dips assisted

:12:12

Big Dawg’d it today

7 rounds:

95lb SDHP
20 Reg Dips (in place of ring dips)

12:46.17

Felt good, but I know I can go faster

Seven rounds for time of:
75 pound Sumo-deadlift high-pull, 10 reps
10 parallel bar dips

Time: 11.29

Notes: Goal was under 10 min. Broke dips in round 4 & SDHP in 3rd or 4rth. I was really happy with my SDHP form though. Unlike some other times my form was not neglected, form was solid throughout.

CF BrandX Poway

buy in; 3 x
200m run
10 perfect pvc thrusters

my special valentine “Fran”
4:20

4 seconds slower than my PR. 

cash out;
2min animal walk tag

45 HSPU

Went to the self-defense class at the local affiliate.

Worked on striking and rolling.  Then…

5 minute AMRAP:
10 heavy bag strikes (1-2 combo, twice)
10 abmat situps
10 pushups

1 minute break
2 roll and strike
1 burpee (one burpee?  who does one burpee?)

Very fun.  The roll and strike was a good learning experience.  After each roll there was a coach with a strike pad in front of you.  Had to get oriented quickly and then use jab-punch combo.

Warm up:
500m row on C2 in 1:55

WOD:
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Completed as Rxd in:  10:03

Cool Down:
25 GHD sit ups, 4 sets

Peace…

Ran 5k race 26:19 PR

Pack/Puppy:
7 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips (Did 2 rounds of ring dips, then did bar dips)

5 round time:
10:34

7 round time:
14:19

Wasn’t feeling to into it this time. Ring dips were not a good idea.