Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
w/cords at back:
12
23
123
132
1234

w/cords at front:
12
14
123
132
1234

w/ cords at front, 1-legged:
12
14
13
24

w/ cords at back, 1-legged:
12
23
13
24

no cords:
scissors red
scissors blue
v red
v blue
lateral over 1 block
lateral over 3 blocks
lateral over 4 blocks (I CAN DO THIS w/o STOPPING NOW)
12
14
13
1234
24

Then 2x 30 seconds:
Lateral run over 5 barriers
up up back back L-R-L-R over line
12-inch sprint strides
~20-24ish inch box jumps

Then 2x 1 min:
Leg sled jumps
weighted 1-legged good mornings (destroyed my hamstrings)
30 sec per leg balance on squishy side of bosa ball
seated box jumps ~30ish inches

Nemefit!

Max height box jump (36")
Max avg watts in 60s row (283)
8x 30 sec work, 30 sec rest, 3-pillar suicide + box jumps to finish time (8-7-7-7-6-5-6-6 = 52)

Warmup:
500m row
agility ladder
squats/split squats/good mornings/knee pushups

Treadmill:
2x 8 sec run / 12 sec hold @ 10mph, 25 incline
some 10 sec runs
some 8 sec runs
some 6 sec runs
some 4 sec runs (all above at incline)
a couple 6 sec run / 12 sec hold

In betweens did hip extension, adductor, shoulder rehab, weighted jackknifes, side bends, plus some other stuff

Warmup:
3 rounds of:
10 walking double lunges (lunge, then high knee, then back down to lunge w/ same leg)
10 kb swings (12 kg)
10 lateral hops over kb

Workout:
For max reps/calories:

5 rounds of:
Row 1 minute; rest 60 seconds

Then
5 rounds of:
:20 double unders
:20 squats
:20 situps
rest 60 seconds

82 cals + 279 reps = 361 total
(my double unders got wonky in the first 3 rounds, I'm pretty sure I'd have hit 400 if I hit those double unders)

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
20 seconds work:
12
14
123
132
1234

Then some jumping over a barrier work, one-legged work, scissors series, v series.

Sprint strides, 2 rounds:
24 short
20 medium
16 tall

Treadmill:
started ~10mph, 20 incline, worked up to 17mph, 3 incline. Tried 18mph but didn't quite hit it.

Inbetweensies:
All shoulder rehab exercises
2x25 V situp with 10lb med ball overhead
4x6 jumping leg press
some planks

3 rounds of:
8 front squats @ 30X1 @ 55-75-85 lbs, 90 sec rest
farmer carry 12kg kettlebells ~50m, 90sec rest

Then some handstands and hang-from-bar work

5x 10 hard pulls on rower w/ 3 min rest
2x 15 hard pulls on rower w/ 3 min rest
250m row for time (0:52.0)

Then max double unders in 5 min (250)
10x 5-10sec hang from bar (I CAN DO THIS NOW!)

acceleration sprints. forgot the details, but I ended with 8-8-8 run-hold-run at 11mph and 20-25 incline. Ow.

acceleration plyos. Don't remember a ton here.

Early morning crossfit yay

Mostly hamstring loosening work:
Foam roll
active stretch
light front squats

+shoulder overhead work aka I DID A HANDSTAND IT WAS AWESOME.

Warmup:
400m row

3 rounds of:
30 sec. plank
10 situps
6 pistols per leg (I used the pullup cage as support for full ROM)

Workout:
4 rounds of:
400m run (80%)
2 min. rest
13:37 -- Splits were 2:00, 1:50, 1:51, 1:56 ...I kind of think that route is longer than 400m.

Warmup:
1/4 mile run (NOT LONG ENOUGH DUMMY)
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 inclined knees pushups

Workout (Plyos):
12
14
1234
4321

Move to weird numbers thing that has 1-6 and a tic tac toe board:
36
45
2343
3454
234543
Lateral hop over middle of tic tac toe board

Then my hamstrings freaked out on me.

2x8, 1x6 hip extension and hip flexion

1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things
All the resistance band things for my shoulder
1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things

10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs
10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs

Then the vibration machine to help my hamstrings.

Modified Murph:

1 mile run
55 ring rows
110 wall pushups (started with knees box pushups though)
165 squats
1 mile run
32:05

Acceleration plyos. No remembers.

Crazy Annie

I'm calling this one "Crazy Annie"

For time:
50-40-30-20-10 of:
double unders
squats
situps
12:15